Exercises For Your Post Baby Belly| Blog By Dr. Parmila Sharma Parasbliss Panchkula

Exercises For Your Post Baby Belly

Exercises For Your Post Baby Belly

by: Dr. Parmila Sharma
HOD – Physiotherapy

Post your pregnancy every woman realizes that her body has undergone a 360-degree turn. She yearns to be back to her old self – fit, lean and with an exquisite figure. However, a new mother can’t push herself immediately into a diet and fitness regime due to her new responsibilities towards her baby and also due to the fact that she is breastfeeding. However, there are few simple and easy steps that can help you win your figure back – Simple easy steps that can be included in your everyday life.

8 ways to get your pre pregnancy shape back:

  1. Gentle Start-Up & Healthy Eating:

Healthy proportions of fruits and vegetables, along with the proper and healthy diet are strongly recommended. Breastfeeding helps you to lose fat. Hence definitely opt for exclusive breastfeeding for the first 6 months. After six weeks of delivery, start walking. In the beginning, try to manage at least 15 minutes of walk, 5 times a week.

  1. Basic Stretching & Twisting:

After few days of your start, start with basic stretching as it is important for all your muscles. For upper body, try some twisting and rotation exercises as well. Do not stretch too much keep it light. Prevent bouncing movements.

  1. Pelvic Floor Exercises:

Pelvic floor exercises are quite important and versatile. It is the best-advised exercise to practice during and after pregnancy. Complete ten numbers of squeezes repetitions three times a day. This is done to strengthen it and to maintain your pelvic floor in a perfect shape.

4. Lower Tummy Exercises:

These tummy exercises after pregnancy are very helpful.

  • Get down onto your knees and elbows to rest on the floor you can do this on your bed but the floor is much advisable.
  • Back has to be straight and that your tummy muscles should be completely relaxed and free of stress.
  • Start to inhale and while you exhale, constrict your pelvic floor muscles. Now pull your belly button inside and upwards. Breathing should be normal.
  • Go for short walks every day for a minimum of half an hour. You will start feeling a little lighter on your knees and the weight seems to be reduced slowly and gradually.
  1. Bridging Exercises:

These exercises help to tone your tummy, hips and thigh muscles.

  • Lie on your back on the floor or on your bed.
  • Bend down your knees.
  • Take a deep breath, while you exhale, tighten your pelvic floor along with your belly button.
  • Lift your back up as much you are comfortable.
  • Breathing should be normal. And hold this position for around five seconds.
  • Now slowly lower down your back towards the floor.
  • Relax your pelvic floor and lower tummy muscles.
  • Repeat this exercise for 10 times.
  1. Sit-Ups:

Start with the gentle sit ups. This exercise helps you to reduce and cut down your weight on your lower tummy.

  • Lie on your back with your head on the floor or on the bed.
  • You can place your hands behind your neck and then slowly lift your head toward the ceiling.
  • Or place your hands, crossed over one another, on side of your tummy area and slowly do your sit ups. This will help you to hold your abdominal muscles as you lift your head.
  1. Yoga:

The best exercise to reduce tummy after pregnancy. Involve yourself into yoga routine it is a complete pack of exercises and breathing techniques for your mind, soul, and body.

  1. Swimming:

To lose weight as well as to tone your muscles, exercise so that you get a proper breath and speed up your heart beat. Swimming should only be done after at least six to seven weeks of the birth to avoid any infections.

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Paras Bliss Panchkula