Being a mother is the biggest blessing women can get. The new sentiments that enter the life of women, the feeling and strength that comes along with self-sacrifice and above all the divine sanction of god that comes in a form of a baby is epic, unmatchable and a rejuvenating experience got any women. But this blissful experience also comes with its uninvited side effects which comprises of both mental and physical alterations. How is this post-pregnancy changes dealt with, is the common query hitting the Google search bar by plenty of women. Put that worry nerve away as these 5 best exercises will help you accomplish the shape that your cocktail dress asks for. Read on!
#1 The simple Pelvic Bridge:
One of the easiest exercises, the pelvic bridge is a smooth start for creating a workout ritual. Bracket out only 15 minutes, a calm spot of your house and repeat the exercise two times a day by following these few simple steps:
- One of the pre-requisites of this exercise is that one should wait 6 weeks post-delivery to follow this tradition.
- Grab a yoga mat and lie down on your back with your legs wide apart from each other.
- Lift up your hips off floor into a form of the bridge.
- Slower your movement to the ground and then repeat the process 5-7 times.
- You can increase the number slowly with each progressing day or as per your comfortability.
Other Benefits: This exercise not only helps you reduce the extra fat around your abdomen but also strengthens your lower back and buttocks. Have a look at the enclosed image for reference.
#2 The tricky Heel Slides:
Something similar to the Pelvic Bridge but with a sweet twist. Instructions are almost same, but let’s have a look at the detail:
- Lie down on your back with your knees bent.
- Make your left leg relaxed but heel pressed on the floor.
- Keep your pelvis and during the process equate your inhale and exhale process.
- As you inhale, keep your knee bent and press the heel on the floor.
- As you exhale stretch your left leg far from your body. You can start from your right leg as well.
Other Benefits: Adding this exercise in your workout routine can help strengthen your transverse and lower back as well.
#3 Single leg stretch with a Towel:
Who knew towels can be more useful than just drying us up. Make sure you do this exercise 12 to 14 weeks after your delivery since it can cause complications if pursued earlier than the mentioned time.
- Grab a yoga mat or a carpet and relax on your back.
- Inhale and exhale to prepare yourself for the exercise.
- While in the position, pull up your knees and your tibia parallel to the floor.
- Place the towel of choice on your thigh area as you push the ends in order to create resistance. Have a look at the image for more clarity.
- The position of your head is important. Lift your head and shoulders high as you pull your left leg out. Exhale while you pull your leg out and inhale while you pull it in.
- Switch your legs and then repeat the process.
- 5-10 reps are advised in the beginning but you can increase the count after a week and according to your body stamina.
Other Benefits: A sleeker torso and a stronger back is what you can expect.
#4 The Other Towel Pulse:
In short, you will have to hangout with a towel more than usual after child birth. Towel Pulse is mainly for abs so make sure you engage in this exercise after 12 to 14 weeks of delivery only.
- Grab a yoga mat and relax and lie on your back
- Use a long towel in this exercise. Place the towel on your upper shins and weight back yourself on the back.
- As you grasp the towel, pull yourself up, closer to the knees (as much as you can) as you inhale. Then exhale yourself back to the relaxed position.
- Three basic things to do in this exercise- Hold, Contract and then Release. Have a look at the image for better understanding.
- Repeat the exercise for 10-12 times and then increase it as per your body stamina.
- In the beginning, schedule the exercise for only 2-4 times in a week.
Other Benefits: Towel pulse strengthens your traverse.
#5 The basic Pelvic Tilt:
The abdomen area is the focal point for any exercise adopted to reduce the loosen fat after delivery. Pelvic Tilt is a simple yet effective exercise which strengthens your pelvic area, left fragile after the delivery. Follow these simple steps:
Note: In case you have a C-section then a small wait of 8-10 weeks is advised.
- Grab a yoga mat and relax on your back. Inhale and exhale twice or thrice for a 5 second warm up.
- Pull your knees apart from each other but also parallel to each other.
- Put a pillow under you
- r hips for lower back support and another pillow in between your knees.
- Put your arms on the side and your feet flat on the ground as you inhale.
- As you exhale, draw your abs in and then tuck your pelvic area as well.
- Squeeze your buttoks as you do this.
- Repeat the process for 10-15 times.
Other Benefits: Increases body stamina and abdominal strength.
Cara Smith is the chief-editor for hivrnatest.com, a website dedicated to HIV & STD Testing. She is an avid researcher on the subject of STDs and Pregnancy. In her free time, she loves to read and explore new places.