All the mothers are kind of impatient to get back to their pre pregnancy body. But, giving time for your body to heal from childbirth is crucial too. Wait for your doctor to give the green signal and then, start with some easy exercise routine like yoga, pilates, walking etc. Here are some easy Yoga Poses to Start With Post Delivery.
Remember, Every mother takes different time span to recover depending upon her health during pregnancy and process of labor. In general, if you have had a healthy pregnancy, normal delivery and you exercised throughout pregnancy, getting back to a normal exercise routine will be much easier for you. In the start, it’s not advised to do hard core and high impact exercises as they can make slow down the recovery process and also worsen lochia. Start with easy routine and don’t go too hard on yourself. Slowly raise the bar.
Let’s get into the Yoga Poses:
Lie down on your stomach on a comfortable mat or surface. Make sure that your feet touch each other. Next, put your arms under your shoulder and inhale as you move into the cobra position. Exhale slowly as you move to the top. Hold the position for around 5-10 seconds before releasing. This exercise works on your abdomen, chest and lower back.
Modification: You don’t have to keep your hands straight as illustrated in the picture. Just lift the body only till the hip portion in the beginning.
Child’s Pose is a very easy pose but still feels like a very good stretch to perform. Just kneel down on your heels and spread your knees as wide as your hips. Then lay down your torso and extend your arms. Stay in the position for around 30 seconds before coming back up. It stretches the hips, thighs, and ankles.
Plank Pose is great for the abdomen and glutes. It tightens and strengthens those muscles. Just remember to keep your hips down and back straight while staying in this pose. If this seems uncomfortable to you then don’t hold the position for a long time. 10 seconds is also a good time to start with.
HEAD TO KNEE POSE
Head to Knee Pose is great for stretching your hamstring, lower back, and your thighs. Just find a comfortable spot and extend one leg outwards while bending the other one so that its heels touch the inner corner of the other leg. Now, bend down and try to push your chest towards the heels of your extended leg. You don’t have to touch the feet if you are not able to. Just stretch till you are pushing yourself a little bit but are still comfortable. Hold for around 30 seconds on each leg.
SEATED FORWARD BEND POSE
In this pose, just lie down on a mat and extend your legs to the front so that your knees are straight and toes touch each other. Now, bend down and try to push your chest (and not your head) towards the toes. Extend as much as you can. It’s okay if your hands can’t reach all the way to the feet just yet. Hold the position for around 30 seconds before releasing.
DOWNWARD DOG POSE
Downward Dog pose stretches the whole body. It is a deep stretch for your calves, shoulders, back, arms and thighs. It’s an inversion pose and helps in increasing blood flow to the brain. It is, therefore, also great for reducing postpartum hair fall, reducing baby blues and anxiety and aiding in fast recovery post delivery.
FORWARD BEND POSE
A forward bend pose helps in stretching the back of your thighs, calves and your spine. While performing this pose, keep in mind that you don’t roll your spine. If you are not able to bend your upper body fully, bend your knees. Bending your knees is okay but rolling the spine is not. Just hold the position for 30 seconds before releasing.
HALF LORD OF THE FISHES POSE
This pose strengthens your back and spine. Therefore, it helps in reducing the back pain. It also stretches the outer thigh and aids in fat loss. It’s a very easy pose to perform. Just sit down on a yoga mat and cross one leg over the other so that the knee of the crossed leg is near your chest. Next, put the elbow of your opposite side on the knee of the bent leg. Rotate your body in the opposite direction of the hand that is on the front. Stay for around 10-15 seconds and do it for the other side.
LOW LUNGE YOGA POSE
Low Lunge Yoga Pose is great for your whole legs. It deeply stretches your hips and thigh. Holding the pose for around 30 seconds or so can also promote good circulation to these parts of the body and thus, help in weight loss.
Pranayama is a great breathing exercise that can be done for relaxation. Also known as nature’s way of detoxification, pranayama can benefit your body and mind in a lot of ways. If doing pranayama is a little difficult for you. Do some deep breathing exercises for the starters.
Some other tips to lose post pregnancy body weight:
- Use a Belly Wrap. Wraps provide abdominal support and help in tightening the belly. Even though they won’t tone up the belly a lot. They do help in reducing the flab and speeds up the fat loss process after you start exercising.
- Don’t DIET. Eat healthily and get in all your macros. You need proper nutrition to make breast milk and heal your body from childbirth. Breastfeeding burns around 500 calories a day too. So, even if you are having 2000 calories a day and not exercising, you will still be in a 500 calorie deficit.
- Include HIIT and strength training in your routine, once you are comfortable. They are both excellent for fat loss.
- Sleep properly and reduce stress. Cortisol is a hormone that is produced if we sleep less or are worried about something. Cortisol raises appetite, increases cravings for fatty and sugary products and causes weight gain especially in your belly. Being a new mom, it’s hard to get a good night sleep. But, do make 1-2 naps a daily part of your schedule.
- Avoid inflammatory foods. Inflammatory foods reduce the activity of lutein, weight controlling hormone. Examples of inflammatory food include sugar, trans fats, vegetable oils etc.
- Make walking a daily routine. Just take your baby out on a stroller or a carrier for a morning or evening walk daily. Your baby would love it too since they are used to moving around since they were in your tummy.
When to start exercising after a C-section?
A C-section is a major abdominal surgery and its recovery is more complicated as compared to vaginal delivery. The normal healing process takes about 6-8 weeks. Keep in mind that this time is just helpful to make you feel like yourself. Internal recovery will take a lot of time. So, it’s better that you do light impact exercises like yoga poses mentioned above, walking etc. All in all, exercises that don’t put a lot of pressure on your abdomen.
When did you start exercising after having a baby and what exercises did you start with? Tell us in the Comments section below.