Exercises to Lose Weight
Exercises for the new mom
Exercising is the best way to lose weight and holds true to lose baby fat too. However, the new mom finds it hard to fit in exercise in her schedule, with the new routine and the ever-growing demands of the baby. Every pregnancy is different and it is important to consult the physician before starting any exercise routine.
The body of the new mother needs to recover from labor after birth. Depending on whether the birth was normal or by cesarean-section, and several other factors, the recovery period can vary from one to three months. A good exercise and diet program can help in a healthy weight loss and also help cope with the sleeplessness, stress and depression.
Walking in the neighborhood: The new mom, who is often sleep- deprived, can begin with a walk around the block. A simple stroll around the neighborhood, along with the baby in its pram, is a good way to start. This not only exposes the baby to sunlight, which it needs, but also helps the woman to recover from the rest period and move over to more intense exercise. A stroll outside also induces better sleep for the baby.
Deep Belly Breathing: Sit down on the floor with legs folded and back straight. Hold abs tight while inhaling and relax while exhaling. This exercise can help relax and also strengthen and tone up the abdominal muscles after childbirth. This can be done 10 to 15 times each session, 3 times a day, preferably in an empty stomach.
Kegels: Kegels are exercises which are done by contracting and holding the muscles that control the flow of urine. This can be done any time during the day, and 10 times per session, three times per day is ideally recommended for good results. This exercise can help bladder muscles and reduce the risk of incontinence and also facilitate post-baby sex life.
Weight training: With the baby to take care, the new mom cannot afford time to go to the gym. Investing in a pair of lightweight dumbbells is a good option. Weight training can help tone muscles and speed up the metabolism. However, carrying very heavy weights is a strict no-no and the weight training exercises have to be preceded with a little low impact exercise to warm up the body. Working out with the baby as a weight, is a good idea to keep up the spirits of both the mother and baby, but only if the mom is confident of handling the baby along with the exercise movements.
Working out with the baby: Once the body of the new mom gets moving and she is able to walk and balance herself for exercising, she can do some exercises with the baby in hands or in the baby bag in front of her. Some examples of such workouts are:
- Hold the baby in hands, close to chest, take a step forward with one leg, and bend at the knees. Repeat with other leg. This movement will help strengthen legs, back muscles and abdominal muscles.
- Hold the baby, take a step on the side and bend at knees. This side lunge also helps thigh muscles.
These exercises can be done carrying the baby in its bag in front of the mother. Doing the above exercises about 10-15 times each session can help tone up the muscles of the new mom’s legs, back and abdomen and also burn extra calories.
Floor exercises: Floor exercises like pilates, can be of great help for the new mother to tone up the belly muscles. Some of them include:
- Lying on back with feet close to bottom and knees up, lift the bottom as high as possible with pelvic muscles contracted and feet flat on the ground. Hold at this position for about 5-10 seconds and relax.
- Lying on back with feet close to bottom, keep heels together and lift the heels and butt so that knees move upwards. Hold at this position for about 5-10 seconds and relax.
- Lying on back with feet close to bottom, keeping the back and bottom on the floor, lift up the head and shoulder off the floor. Hold this for about 5 seconds and relax.
These exercises have to be done preferably on an empty stomach or at least one and half hours after a meal. Ideally, 10 to 15 repetitions are recommended, though one can start with about 5 repetitions on the first 2-3 days.
It is important to remember that every woman’s pregnancy is different and subsequent pregnancies in the same woman can also be varied. Some women may experience excessive bleeding, excessive soreness, headaches or other unusual symptoms after exercising. In such cases, stop the exercises and consult the physician. Losing weight gradually and safely is the best way to lose baby fat that helps in keeping the mother fit and maintaining good health in the long run.
