Exercises for New Moms
By: AlbrightTotal Views: 155, Word Count: 633,
Exercises for new moms are very important, so as to make the body once again as it was before pregnancy. Many doctors say that sooner you start the exercise, easier it would be for you to be back in shape and to other daily activities. Regular exercise program starts soon after giving birth. It is good for overall health of new moms. It also reduces the risk of postpartum depression.
Here are some of the exercises for new moms that can put you on the road to accomplishment.
Exercises for New Moms
Keep in mind that every pregnancy as well as delivery is different. So it’s better to consult your doctor before starting this workout program. If one experiences heavy bleeding, headaches, excessive soreness, or other unusual symptoms during or after exercising, stop immediately.
Walking
- According to the American College of Obstetricians and Gynecologists, walking is one of the finest ways to follow a fitness routine after pregnancy.
- Working exercise such as leisurely stroll, pumped-up power walk can do wonders for a new mom’s body.
- For a variation, sometimes one must walk backward or in a zigzag pattern. This will help to keep your muscles guessing.
Deep Belly Breathing with Abdominal Contraction
- This is very easy to do. You can start it at the first day of your delivery. This exercise helps your muscles to relax. It also starts strengthening and toning the new mom’s abs and belly.
- Sit upright followed by breathing deeply. Try to draw air from the diaphragm up.
- Contract and hold abs or midsection tight when you are inhaling and relax it when you are exhaling.
- Slowly increase its time
Shoulder Lifts and Head Lifts
- These two actions will help to strengthen back muscles. It also tones the tummy and abs along with burning calories.
- Lie on the back with the arms along your sides. Keeping the lower back flush to the floor, curve your knees, so that the bottom of the feet touches the floor.
- Relax the belly while inhaling
- Slowly lift head and neck off the floor exhaling
- Inhale as your head backs down
Shoulder Lift
- Do the same position as for head lifts
- Inhale as well as relax your belly
- As you exhale, lift the head and shoulders off the floor
- Inhale as head and shoulders back down
The Curl Up
- If you can successfully do 10 shoulder lifts, you can start the exercise of the curl up.
- Start assuming the same position on the floor as for head or shoulder lift. Now lift your torso about halfway between your knees and the floor.
- Use the arms to reach near your knees and hold it for at least two -five counts.
- Now slowly lower the torso
- Exhale when you put forth and inhale when you relax
Kneeling Pelvic Tilt
- While doing this, your back should be relaxed and very straight
- As you inhale, pull the buttocks forward, tilting your pelvis by rotating the pubic bone upward.
- Hold it for three counts and release
All these exercises for new moms will help them to recover soon from the delivery.
About the Author
Albright is a well known physician who has done his graduated from the Louisiana State University Medical School, New Orleans. He is practicing as a general physician from last 10 years. He has a good knowledge of treating patients with problems using clinical best practices and protocols. He gives individualized, updated, personal attention to his patient at the uppermost level of clinical efficiency. His special interests are Neuro Somatic disorders, heart diseases, neurological disorders, join pains and chest diseases. Currently he is working at Kindred hospitals
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