10 Essential Exercises Post Delivery
You must be having the best time of your life because of the baby you just had. Nothing can beat the joy of becoming a mother, but getting out of shape can definitely make you unhappy. Following essential exercises will help you get back in shape. Image Source: Getty.
The first thing you should concentrate are the pelvic muscles. You can perform simple kegel exercise for these muscles. To begin with, sit relaxed on a chair with your hands on knees or hips. Now contract your pelvic muscles just like you do when you try to stop urinating. Whle holding the contracted muscles, stand up and sit back. You can now release the muscles and repeat the exercise and do 15 reps. Image Source: Getty.
To perform this exercise lie on your back with knees bent at about 90 degrees to get the calves parallel to the floor. Now using your arms pull the head up to do crunches in the same position. To make it more challenging you can also extend your legs upwards. Hold the position for as long as you can and return. Image Source: Getty
You may have put on a lot of weight on your hips during pregnancy. To concentrate on your hips and hamstrings, lie on your back with knees bent. Now using the core muscles squeeze your hips and push the floor weight your heels to lift your torso the floor. Hold the position for as long as you can and return to the initial position. Perform 20 reps of the exercise. Image Source: Getty
Push-ups can help you get back in shape quickly. Get into the push-up position and perform as many push-ups as you can. If you find it difficult at the beginning, you can perform half inclined push-ups using an object such as bed or a chair. Image Source: Getty
Planks are a great way to work the core without putting strain on your back. Get into plank position and squeeze your abdominal muscles and hips. Hold the position for 30-60 seconds. Perform at least 5 planks. Image Source: Getty
To begin with this exercise, get yourself into a squat position with your hands on the floor right in front of the feet. Now quickly step your legs back to get into the push-up position. Without pausing, get into the initial position. Perform it for at least 15 times. Image Source: Getty
Since your back needs some attention too, it’s time for some deadlifts. To perform effective deadlifts, stand with your feet shoulder-width apart while grabbing a dumbbell in each hand. Now slightly bend your knees and bend forward, pushing your butt back while lowering the dumbbells. Now return to the initial position using the glutes. Image Source: Getty
Hamstring curls can be very good for your hamstring muscles and legs. To perform the curls, lie on your back on a stability ball with knees bent and arms on the sides. Now lift your hips up slightly while squeezing your abs to bend knees to curl the ball in toward you. Perform the exercise for at least 10 times. Image Source: Getty
Stand with your feet together, hands around the waist and take a large step forward while bending at the knees. Do 1-3 sets of at least 10-20 reps. Image Source: Getty