Post Pregnancy Exercise For Fat Loss

After having a baby, new moms are eager to get their body back into shape. This can initially be a difficult task to achieve as brand new moms have little time to devote to a post pregnancy exercise plan. Add in the fatigue from middle-of-the-night feedings as plus the physical recovery from the birth itself. It can be tempting to skip post pregnancy exercise all together, but it is essential for weight loss plus you get the added benefits of increased energy, a boost to your self-esteem, more restful sleep and improved mood due to increased endorphins! There are just too many reasons not to start your post pregnancy exercise plan.   
 
Before you begin to exercise you must make sure to speak to your doctor at your postpartum checkup to see when and if it is safe to get started. Usually this is within four to six weeks, but may be longer in the case of those with a Caesarean section or other complications that need additional time to heal.

When you do get started with your post pregnancy exercise plan, be sure to take it slow and easy into your routine. Be gentle ? do not rush nor push yourself too hard and please listen to your body!

 

Be sure to check your "bulk", "junk", or "spam" folders, as emails occasionally get mistakenly filtered. Your email will NOT be sold or rented. Fit Yummy Mummy is a Spam-Free website.

You should also be aware that your hormone levels are still a bit unbalanced, including an overabundance of the hormone relaxin. Relaxin is a hormone that causes joints and ligaments to soften and stretch. Therefore you must be careful not to overextend and become injured. To prevent joint injury please do not overstretch or bounce in a stretch.  
 
Pelvic floor strengthening exercises are also a great way to ease into a post pregnancy weight loss plan. Kegel exercises help with improving the circulation in the pelvis, as well as strengthening the vaginal and pelvic floor muscles. The best part - Kegels can be done anywhere!  To do a Kegel, just tighten the muscles of the pelvis as if you were stopping the flow of urine. Hold for a count of five, release, and repeat.  
 
The abdominal muscles are another area that are greatly impacted by pregnancy and birth. Quite frequently, the outer-most abdominal muscles have separated and weakened, causing a weak spot at the front of the belly known as a diastasis recti. This separation can cause overall weakness in the abdominal region, as well as the lower back.  

The last thing you want to do is crunches. This is the very move that will cause disatis recti to worsen. Instead here are two great beginner exercises to help strengthen the abdominal muscles.

The tummy vacuum, where you suck your stomach in slowly, drawing your belly button back to your spine, as if you were holding your stomach in to look nice in a swimsuit. The movements are slow and controlled. 

The pelvic tilt, where you lie on your back with bent knees and feet flat on the floor, and then on an exhale, lift and tilt your tailbone toward your navel, while keeping the hips on the floor. Release on the inhale, then repeat. 

Finally, cardiovascular exercise is an important component of any post pregnancy exercise program. Walking is one of the best cardiovascular exercises to help jump start weight loss and it doesn't require a trip to the gym or any special equipment. Best of all, walking with your baby in a stroller or in a baby carrier means that you are spending time with your baby and you don't need a sitter! Start out with a short, casual walk and as you feel stronger gradually pick up the pace and add distance to improve your post pregnancy exercise program as well as your weight loss results.

---

Related Articles:

Fat Loss One Day At A Time | Fat Loss Strategies For Busy Moms | The Magic Potion For Fat Loss | Post Pregnancy Exercise For Fat Loss