After having a baby, your body shape and size might change. If you are a new mother and worrying about your body shape, know that through physiotherapy, exercises and good diet it is certainly possible to be fit just like before. However, you must not put too much pressure on yourself for getting back in shape after the baby . Check out these useful physiotherapy exersices that will aid your cause.
• Start Walking
Once you settle in and the doctor gives you a green light, start the fitness process by taking short walks. This will get your body moving and reducing calories. Most new mothers are unable to perform serious exercise for at least a month and a half after their delivery. Focus on slowly increasing your steps every week as you get stronger.
You can also get a fitness tracker and measure your regular activities. The doctors may allow you to do more physiotherapy body shaping exercises after your 6-week-check-up.
• Strength Training
Strength training not only increases your metabolism but also efficiently burns the baby fat. You can try out a few squats with shoulder raises and lunges with triceps extensions. Then, shuffle from one side to another for some time to increase your heart rate.
Strength training challenges your body’s musculature and also helps you shred the excess weight gained. Consult a good physiotherapist, and they will help you tone your body back to its pre-pregnancy state.
• Perform Kegels and Pelvic Tilts
You need to exhale and draw in your belly while performing Kegels and Pelvic Tilts. This activates the transverse abdominals and will help you get your abs back since your abdominals and hips start moving back together. Thus, this is a great way to get back your body shape after pregnancy.
Kegels and Pelvic Tilts increase the blood supply to the perineum and can also speed up the recovery process. But, this exercise will depend on the type of delivery you have had and also requires your doctor’s approval.
• Abdominal Exercises
Abdominal exercises are a great way to regain your previous body shape. Physiotherapists will recommend you to do regular abdominal exercises for at least 3-6 months after it is safely possible to do so after the childbirth to help regain your strength. The two most common exercises that you can do are knee bending and knee rolling.
• Spice Up Your Cardio
You can do this through some higher intensity drills to work the hamstrings, quads, and glutes. Try to end your cardio session (jogging, walking or hiking) with walking lunges and revised push-ups with your knees on the floor.
Getting back in shape after baby is harder than it looks. Get in touch with a certified physiotherapist and know what other exercises can benefit your body.