Postpartum Workout Plan To Explore

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The period of pregnancy can cause a woman to be stagnant and idle physically. Of course, this is understandable. However, there are exercises one can utilize after giving birth that can help gain control over some muscles and bring back the natural condition of the body. In this article, we will talk about a postpartum workout plan that can help you find your balance and gain control over your body. If you have the will to work on your body, but lack experience, we advise hiring a personal trainer Dubai. These exercises have the purpose of using everyday movements that can help you regain control over some muscular losses you might have lost during pregnancy.

How can a postpartum workout plan help you?

Getting back into shape after pregnancy can be a little tricky. However, if you are someone who was active before the pregnancy and want to get back in shape, or if you simply wanna start working out, you have to take small steps. Firstly, you have to understand that your body and muscles are very tired after birth. Secondly, you have to listen to your body as you work out. On top of that, exercising can help you have better skin which is also one of the issues of pregnancy.

a woman doing a child pose on the field as part of the postpartum workout plan
Postpartum exercises are a great way to re-activate your muscles after pregnancy
  • You will slowly get back to the condition you had before pregnancy
  • It will help your muscles get back into their pre-pregnancy state
  • Postpartum workouts can help your breathing
  • It does not force your body to push its limits

What do you need to know if you want to start this type of workout?

Well, jumping back to exercising after giving birth is not as easy as it sounds. We are not talking about your will to exercise. Moreover, we are talking about the state of your body and how much can you push it. That is why we advise you to consult with your doctor before starting any workouts after pregnancy. More importantly, in case you experience abdominal pains or bleeding, you should stop with the workout for the time being. Talk to your doctor and check if everything is okay. In certain scenarios, you might not be able to start working out weeks after giving birth. While in some, you can start exercising days after birth. It all depends on how labour went and how much your body can withstand. Therefore, we advise consulting with a doctor, just in case you want to know what to avoid.

Start with neck-stretches

Breastfeeding and holding the baby after birth might stiffen your neck muscles. Because this is something you will have to do on a daily basis for a while, we advise devoting time to relaxing your neck. You should do this every day, whenever you feel comfortable doing it.

a man helping a woman stretch her neck
Stretching your neck will ease the tension you might feel since you will be feeding and holding the baby every day

Namely, drop your neck, while letting your head pull the weight down. That way your neck will be stretched and you should hold it there for 5 to 10 seconds. Next, put your head close to one of your shoulders and hold for 10 seconds. Later do the next side as well. Finally, relax your head backward and let her rest for a while. If you want, you can create small circular movements to further relax and stretch your neck. Do this exercise slowly and on a daily basis.

Postpartum workout plan also includes breathing techniques

Breathing is another thing you will have to “get back” after giving birth. You might feel it hard to breathe after labour and that is usually because your organs are slowly returning to their former positions. Unfortunately, you will have to give your body time to do this, but you can work on your breathing meanwhile. Proper breathing can help you both physically and emotionally. Place your hand on your lower abdomen and inhale slowly. Inhale until you feel your hand rising and after that, you can slowly exhale. Repeat this exercise at least 5 to 8 times a day. If you feel like you need to gain more control over your breathing you can always opt for power yoga Dubai.

Kegels are one of the best postpartum exercises

As the next exercise in our postpartum workout plan, we advise you to start doing Kegels. Kegels are a type of exercise that will help you bring back your pelvic floor muscles to their former glory. One of the biggest issues women face after giving birth is weakened pelvic muscles which control the urination flow. This may result in unwilling urination when sneezing, laughing or coughing. That is why you should do these exercises. Namely, Kegels are very convenient because they can be done everywhere, throughout the day. Simply tighten your pelvic muscles and hold them for about 3 to 5 seconds. Repeat that exercise a couple of times throughout the day. This will help you gain back control over the pelvic muscles.

Walk as much as you can

Now, this is one of the simplest, yet very effective ways to get back into shape. Namely, you should simply devote time of the day to go for a stroll with your baby. You will combine exercising with spending quality time with your baby.

a woman pushing a stroller down the street
Walking is always a good way to get back into shape and pushing a stroller will only help you regain upper body muscles

Start walking on a daily basis while pushing the baby stroller. This will help you gain strength in your leg muscles and help your upper body muscles. Decide how long you want this walk to be and keep increasing the mileage each day. Of course, may sure not to over-do it. Remember, this postpartum workout plan is not meant to increase muscle mass, but to help your muscles get back into their former state after giving birth.

 

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