Many women want to lose the extra pounds they gain during pregnancy after giving birth.
A proper diet and postnatal exercises will not only help you get back to your original shape, but they will also give you the good mental state that you need in the postpartum period.
If you want to do sports after giving birth, you should know that you should only do postpartum training after your body is ready to move and, of course, according to the doctor’s instructions.
If you are prepared to move, here are some of the best exercises you can do after giving birth, and they will help you relax to get rid of belly fat and back pain.
The Most Suitable Postnatal Exercises
Postnatal exercise is important, but you don’t have to want to lose weight fast and at any cost.
It is necessary to give your body time to recover after birth, and it is not advisable to speed up this process with drastic diets or difficult exercises. It is ideal to find a personal trainer or try fitness classes with exercise classes for women who want to lose weight after giving birth.
For starters, low-intensity exercise, such as walking, is recommended. If you have had an easy birth, you can opt for yoga classes because this activity involves slow movements that help the whole body recover, and yoga can calm your entire body and calm you down.
There are special yoga classes for women who have given birth and are ready to exercise.
If you want to have a flat abdomen again, you can also opt for pilates exercises. Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading.
Once you’re ready to move, you can try one of the pilates exercises for the abdomen at home:
- Sit on your back on a mattress.
- Bend your knees, then bring them to your chest so that they form a 90-degree angle.
- Inhale as you lift your head slightly to your knees and exhale as you lower your head.
- Repeat this exercise a few times, and don’t forget to eat!
A proper diet is essential in losing extra pounds.
If you experience back pain, sit on your back on the mattress with your knees bent and your legs parallel.
Put your arms and palms on the bed. Gently lift your pelvis as you tense your abdomen. You can try to do three sets of 8 reps each.
Every woman is different, and the rate of weight loss also depends on the type of birth she had. It would help if you waited at least six weeks after a normal delivery and at least ten weeks for a cesarean section to exercise.
If you have had complications during your nine months of pregnancy, it is advisable to seek your doctor’s advice before starting a new exercise program.
