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Thursday, October 22, 2020
Addval Developments
Addval Developments

Working out post-pregnancy

Close friends of mine have just had their first baby. This is one of the most amazing times in a parent’s life, and for mums, with the amount of change to the body, things can get a little bit scary. So, let’s have a look at some of the exercises and plans that may be of help for you after you’ve had your baby.

It’s important to take it easy on yourself, and now that you have a new little person in your life, enjoy these wonderful early days.

A return to workouts and fitness will come soon enough, and you do need time for your body to recover from the experience of giving birth. So, let’s take a look at some good exercises for when you’re ready to start up again.

Post-baby exercises

  • Leg slide: Lying flat on your back, bend legs with heels close (but comfortable) to your buttocks. Keeping one leg bent, slide the other leg forward until your leg is flat (to the count of five seconds) and then slowly slide it back up. Change legs. Try five leg slides for each leg.
  • Tummy squeezes: Lying flat on your back with your legs bent, contract/squeeze your tummy tight for 10-30 seconds.
  • Hip raises: Lying flat on your back with your legs bent and your shoulders flat on the ground, raise your hips up off the ground slowly until they are in line with your knees, and lower back down. Start off with five reps.  
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To modify: Bring your hips up off the ground to halfway and hold for 10 -20 seconds.

  • Modified plank: Lying flat on your tummy (if comfortable), place your elbows under your shoulders. Raise up onto your elbows and lift your hips at the same time, keeping your knees on the ground. Try this five times, holding for 10-30 seconds each time.
  • Knee rolls: Lying on your back, roll your knees slowly up to your chest and then roll them back out straight, to the count of five seconds. Try repeating this one five times.

Some simple tips for easing back into fitness:

  • Do not rush back into exercise. Take your time, and your body will let you know when it’s ready.
  • Walking is what I recommend for every new mum; it’s also great for getting out of the house and taking in the fresh air.
  • Keep hydrated all the time by drinking plenty of water, and make sure you’re eating plenty of fresh and nourishing foods.
  • Try to work out within a timeframe for the first few weeks, in line with yours and your baby’s routines.
  • Rest when you feel like it; this helps with recovery!

For more like this:

Visit Canberra  - Nara Festival
Visit Canberra  - Nara Festival