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Get Fit After Pregnancy

Posted Apr 13 2009 11:16pm

Congratulations, you just brought your new bundle of joy home. No doubt this moment is one of the most miraculous events to have occurred in your life. Lots of new changes, new sounds, and new routines are forming in your household. More things need to be attended to and there seems little time to spare. So how can I find time to Get Fit After Pregnancy?

If you exercised before and during your pregnancy you will be able to start an exercise routine faster (maybe 2 months after giving birth) but for a mother that wasn’t a big exerciser prior to her pregnancy maybe about 3 months or when your doctor gives you the go ahead to start your  Get Fit After Pregnancy program.

Be sure to discuss any plans that you may have to start exercising after your pregnancy with your doctor. One of the biggest concerns you should have is whether or not you suffered diastasis (separation) of your abdominal muscles. Your doctor will be able to tell if this has happened to you. Overdoing it with your  Get Fit After Pregnancy routine or starting any exercise too early could exacerbate this condition.

Mat-based Pilates exercises can be performed easily at home and are a great way to get back in shape. Pilates exercises target the muscles affected by pregnancy. “All of the exercises focus on strengthening the abdominals, the pelvic floor muscles, and the back,” explains Elizabeth Larkam, director of Pilates and Beyond at Western Athletic Clubs. “And since deep breathing is central to all of the exercises, it’s very relaxing as well.”

You can do this work out designed by Larkum in about 20 minutes. These moves should be performed at a slow to moderate pace because this workout focuses on muscle control. These exercises take time to get used to so don’t worry if you aren’t accomplishing much right away. You’ll need and exercise mat and some comfortable clothing to get the most out of your  Get Fit After Pregnancy workout.

Breathing Technique
This exercise is the basis of all Pilates moves. Focus on breathing this way throughout each exercise — it will help you concentrate on the muscles you’re working. Lie on your back with your knees bent and the soles of your feet on the floor. Place your palms on your lower abdominals with the heels of your hands resting on your hip bones. Inhale deeply, letting your belly rise, and imagine filling your lungs completely. Then exhale, contracting your abs and pulling your navel towards your spine, and contracting your pelvic muscles as if you were trying to stop urine flow. Repeat eight times. (This exercise can be performed lying on your side during pregnancy.)
Swimming
This move strengthens the back muscles. Lie on your stomach with your legs straight and your arms extended over your head. Inhale and then as you exhale, contract your abs and stretch your right arm and left leg away from your body without raising them. Then inhale, releasing the stretch but keeping your abs contracted. Repeat on the other side. To make this move tougher, lift your limbs two inches off the floor as you stretch, quickening the pace as you switch sides, in a swimming motion. Do three sets of eight repetitions.
Side Kicks
This exercise works the legs, hips, and abdominal muscles. Lie on your left side, head resting on your left arm. Bend your right arm and rest it in front of your torso to keep your weight supported. Bend your knees so that your body’s in the position of a chair on its side. On the inhale, pull your right leg forward (keeping your knee bent). Then exhale, moving your right leg behind you (knee still bent), stretching your hip flexors. Do eight times, then repeat with the other leg. (This can be done during pregnancy.)
Leg Circles
This move strengthens abs. Lie on your back; knees bent to your chest, and hold your shins. Inhale and use your hands to guide your knees open toward your shoulders. Exhale, contract abs and move knees outward and down (as though along the edges of a circle) until they meet. Do two sets of eight circles.
Along with your exercises be sure to have a good diet plan that will help you  Get Fit After Pregnancy at a healthy pace while assuring that you eat quality foods that will allow you to maintain the stamina required to keep up with your baby.

Postpartum weight loss is a hot button issue with new mothers. Along with the new stresses associated with taking care of a new baby, the mental anxiety of looking at yourself in the mirror can cause much undue stress. Pilates can help you  Get Fit After Pregnancy.

Jeremy Reynolds-Fitness and Diet Professional. DID YOU KNOW THAT: The Healthiest babies are born to women who gain at least 35 pounds during pregnancy. Are you afraid that you won’t lose that pregnancy weight and be able to KEEP IT OFF? CLICK HERE to learn more about the REVOLUTIONARY FAT Loss Program For Mummies! or you can Read More Here

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