Postnatal exercise routine – Ease back into working out

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Giving birth is truly a miracle. You have just brought a new life into this world. But, with that, your body goes through many changes. It suffers a lot of stress and naturally, gets out of shape. In order to get into shape, you should start with some light postnatal exercise that will strengthen your body. It might take some time, effort and patience, but you will get into shape in no time. Here are some tips on how to ease back into working out, and how to get back into shape.

It’s important to get back into shape with postnatal exercise routines

Being a new mother is very demanding. And having spent nine months being pregnant, it’s natural that you are no longer in shape that you use to be. Now, that you’ve recovered, you are ready to start getting back into shape. You can do it on your own or hire a friendly female fitness trainer in Dubai that will understand what you are going through. You can start with light walking or exercises that will help you get your tummy in shape again. There are many options to choose from.


postnatal light exercise
Postnatal exercise is very important in keeping your body fit and your spirits up


It will be hard at first – but you can do it

Many new mothers are simply overwhelmed with the experience of giving birth. And it’s easy to neglect your body. You will be feeling weak and tired. And with all the obligations that a new parent has, it can sometimes be hard to find the time. Just as it was hard at first to exercise while pregnant, this too will take some persistence. But, over time, it will become easier. You will start regaining your strength and the will to do it.

Benefits of postnatal exercise

There are many benefits of postnatal exercise. For one, your body has gone through a lot of changes. You lost your strength-giving everything in your power to deliver a healthy baby. But now it’s time to pay a little bit more attention to yourself. Just as you were looking for prenatal yoga classes Dubai to stay in shape while pregnant, you should look for exercise routines to regain your strength after. Starting with exercise early on will allow you to get back into shape faster. But, more important than that, it will prevent you from neglecting your body. It will keep your spirits up. A lot of new mothers suffer from postnatal depression. And one of the best ways to avoid it altogether is to start with postnatal exercise.

Consult with your doctor or midwife before starting

Every birth is different. There are no two mothers that are the same, same as there are no two babies that are the same. Even if this is not your pregnancy and you know the “drill”, you should still consult your doctor. There are many ways to stay healthy after giving birth. And in some cases, postnatal exercise can do more harm than good. So, once you find a routine that suits your current level of strength, visit your doctor. Consult with them on both the benefits and dangers of doing such exercise.

doctor and a notepad
Make sure to consult your doctor before you start a postnatal exercise

Find the best postnatal exercise routine to help you

Even though your body has gone to a lot of stress, there is always some routine that will help you get back into shape. Some might be lighter than the others and take time. While in some cases, you can start with a more intense prenatal exercise. After you’ve consulted with your doctor, you need to find what fits your situation the best. Here are some examples of postnatal workout routines to ease you back into working out.

Slowly straighten your tummy

Pregnancy takes most of its toll on the stomach. It spits your abdominal muscles down the middle. And that’s why it’s important to go slow. You need to let your body heal before you start with more intense postnatal exercise. But, while you wait there are still some things that you can do to keep active and even speed up the healing process. Always consult with your doctor or midwife on any exercise that you want to do. After they approve, this is the first thing to try.

two women postnatal exercising
Your tummy takes the most stress during birth. So make sure you focus on it.

Lay on the floor and keep your lower back flat. Breath out as much as you can and pull your stomach downwards, towards the spine. Make sure that your lower back doesn’t flex or move. Hold that position a lightly breathe in and out for ten seconds. Then, take a little break and try again. Repeat this exercise 10 times. And repeat the set a few times a day.

Later on, move to a more demanding exercise

Light exercise will help you start getting back into shape. But healing period varies greatly from person to person. But, once you have healed a little bit you can move on a more demanding postnatal exercise. You can do this by lying on your back and bending your knees while keeping both feet on the floor. Place your hand on your thighs and breathe out. Then slowly contract your abdominal muscles and try to lift your head and shoulder up and slowly try to slide your hands to your knees. Hold that position for a few seconds and then slowly put lower yourself back to the floor. You should repeat this exercise ten times.

Find other postnatal exercises that work for you

Your tummy is not the only part of your body that has been affected by the pregnancy. But, it took the most stress. And you should focus your attention to it. But, don’t forget the rest of your body. Even if you did exercise during pregnancy, you will still need time to regain your strength. There are many postnatal exercises that you can do to strengthen your body. It’s important to go slow at first. And increase intensity as you heal and regain your strength. It’s important to avoid any exercise that requires quick movement and rigorous stretching.

Always start slow and go from there

Walking is a great way to regain strength in your legs. You can start with slow and careful walking and increase the intensity as you heal. After you’ve healed a little bit you can hire a yoga instructor and start with some light exercises. Yoga is great for both getting back into physical shape and keeping your mind calm.

walking sneakers
Walking is a great light exercise that will help you get back into shape

No matter which exercises you choose, it’s important to keep your spirits up. To give yourself an incentive to work out and get back into shape. But even more important is not to overdo it. Always consult your doctor or midwife when starting a new postnatal exercise routine.

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