One of the most common concerns for new moms is how to get their bodies back in shape after pregnancy. If you’re eating healthy, balanced meals but don’t see the progress, add postpartum exercise to your daily routine. Make sure your doctor feels your body is ready for the additional activity before you begin a workout program.
Put Your Pelvis to Work
To do the pelvic tilt, lie on your back. Bend your knees and begin to tighten the muscles in your bottom and back. Focus on the small of your back and try to flatten it to the floor while you tilt your pelvis upward. Breathe in and count to five. When you exhale, relax your muscles. If you feel up to it, repeat the exercise three to five times. As you perform the pelvic tilt, make sure you don’t push with your feet, arch your back or try to move your pelvis by lifting your abdomen. These actions will prevent you from doing the exercise correctly and may cause pain.
Increase the Benefits of the Pelvis Tilt
Once you’re comfortable with the pelvis tilt, begin to modify this abdominal exercise to glean more benefits. One way to do this is to add leg sliding to the tilt. When you’re in the pelvis tilt position, with your pelvis titled upward and the small of your back flat to the floor, slide one heel up toward your bottom. Your back should stay flat on the floor during the slide. Hold the position for five seconds. Push your heel out to the starting position and repeat the exercise with the other leg. Repeat this three to five times. If lying on the floor hurts your back, try doing the exercise on a bed.
Get Back to Basics with Sit-ups
You probably remember sit-ups from gym class. The basic tummy exercise will tighten your muscles, which can help pull stretched belly skin back into place. To do this exercise, lie on your back with your knees bent. Tuck your chin and raise your head, neck and shoulders toward your knees. There are several variations of this exercise to make it more comfortable. For example, cross your arms over your chest or behind your head or leave them lying by your sides. To add difficulty to the exercise, incorporate a diagonal twist by reaching your left arm toward your right knee while your body is in a raised position. Repeat the process with your right arm.
Show Your Baby Your Neighborhood
While walking doesn’t focus on your stomach area in particular, it does burn excess calories. This, in turn, begins to burn excess fat stores remaining from your pregnancy. Walking is a gentle exercise to do and you can bring your baby in his stroller.
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