Effective Ways to Get Back in Shape After Pregnancy
After nine months of carrying a little one, it’s time to get your body back in shape. But where do you start? There are so many conflicting pieces of advice out there that it can be hard to know what to do. For example, you may be wondering if it’s okay to do intermittent fasting using a fasting app. If you do so, be sure to check out this DoFasting review. But today, we will outline some practical ways to get back in shape after pregnancy. We’ll discuss everything from diet and exercise to supplements and post-pregnancy weight loss tips. So read on and get started on your journey back to fitness.
Begin Walking Small Distances
Walking is a great way to ease your body back into exercising. If you haven’t been active for a while, start by walking small distances. You can gradually increase the time and distance you walk as your fitness level improves. Walking is also a great way to spend time with your baby. Try using a stroller or baby carrier to walk with your little one.
Practice Kegels and Pelvic Tilts
Once you’ve been able to walk or even jog, try some Kegels and pelvic tilts. Pelvic floor exercises, also known as Kegels, are essential for post-pregnancy fitness. These exercises help strengthen the pelvic floor muscles, which can weaken during pregnancy and childbirth. Kegels can also help improve your bladder control. To do a Kegel, squeeze the muscles you use to stop urinating.
Hold the squeeze for three to five seconds, then relax for five seconds. Repeat this exercise ten times. You can do Kegels anywhere, anytime, even while sitting at your desk or driving in your car.
Perform Basic Crunches
Crunches are a great way to tone your abdominal muscles. Make sure your feet are flat on the floor and then lie on your back with your knees bent to do a crunch. Place your hands behind your head, lift your shoulders off the floor and curl up towards your knees. Hold this position for two seconds, then slowly lower yourself back down to the starting position. Repeat this exercise ten times. As you get stronger, you can increase the number of repetitions.
Do Strength Training for the Cardio
In addition to toning your abdominal muscles, crunches also help improve your cardiovascular health. Regular cardio exercise is essential for post-pregnancy fitness. Try to get at least 30 minutes of aerobic exercise three to five times per week. If you can’t fit in a long workout, break it up into smaller chunks of time throughout the day. Strength training is also essential for post-pregnancy fitness.
Try to do strength-training exercises two to three times per week. And try to focus on the major muscle groups, such as the legs, chest, and back.
There you have it – some practical ways to get back in shape after pregnancy. Remember to start slowly and gradually increase your activity level as you get stronger. And be sure to talk to your doctor before starting any new exercise program. With a little hard work and dedication, you’ll be back in shape.