Posted On 08 Nov 2018
Pregnancy, childbirth and breastfeeding take a drastic toll on your body. After childbirth, a woman’s routine becomes much hectic because of the newborn baby! A mother may at times, feel blessed to have even a few hours of uninterrupted sleep.
Nevertheless, personal training experts say that a proper fitness program and nutritious diet can help you get in shape quickly.
Be cautioned though. A mother of two and a personal training expert says that transformation does not happen overnight. However, with regular exercises she eventually had a body, which was better than she ever could have at her age! So, if you are planning to undertake some post-pregnancy exercises, now is the chance to get a body that maybe you dreamed of having, all those years!
1. Develop realistic goals
We know the first few months after having a baby are very special. Your baby is dependent on you for everything and you can’t leave their side for long too! However, you have to take out time for yourself. Do not exercise to fatigue. Take it slow but do not ditch exercises completely. Exercise when your baby is asleep and go for walks with your baby.
2. Exercises to do
Start practicing Kegel Exercises whenever you have spare time at hand. Take a deep breath and while exhaling, imagine your vaginal opening getting pulled up toward the inside of your belly button. Relax when inhaling. Repeat this procedure 20 times.
Another exercise to do is Tommy Toner. Inhale while expanding your belly. Pull your belly button toward your spine as you exhale. Again, repeat this 20 times.
3. Use dumbbells
Weight training is one of the most effective ways to have a better-shaped body. Even 2 or 3 sessions in a week, each of 20-30 minutes can bring some noticeable difference.
With weight training, you will have more lean muscles and less of body fats so not only do you lose weight but you also become stronger.
4. Don’t eat snacks or fast foods
With less time at hand and more tasks to do, some women may grab processed snacks and fast food without thinking about the damage they are doing to their fitness program!
If you are busy, have shakes instead. Eat healthy and more natural snacks such as nuts, fruits or a cup of low-fat yogurt. You could go to a nutritionist for some great snack ideas.
5. Hydrate yourself
Drink plenty of water, before, during and after your fitness training exercise. Lactating mother should have at least 8 ounces of water before and after their exercises. If your urine is clear or pale yellow in color, it means you are drinking enough water.