regular post pregnancy exercise
Health

Post Pregnancy Exercise for a Flat Tummy

It’s not as hard as you might think to get your body back after having a baby. Research shows that starting a regular post pregnancy exercise program soon after giving birth is good for your overall health and may also help lower the risk of postpartum depression. Every pregnancy and delivery is different, so you should talk to your doctor before starting a new post pregnancy exercise plan. If you have heavy bleeding, a lot of pain, headaches, or any other strange symptoms while working out or right after, stop right away and call your doctor for advice.

Here is Some Post Pregnancy Exercise

1. Walking

Walking after pregnancy
Walking after pregnancy | Celebzero

Why it’s good for you to walk: Walking may not sound like much of a workout, but it is one of the easiest ways to get back into shape after having a baby. Walk slowly at first. You’ll work up to a pumped-up power walk at some point. But even a slow walk can be great for you and your body, especially at first. Bringing a baby in a front pack will make you carry more weight, which can help you get more out of your hike. Try walking backward or in a zigzag pattern for a change. This will help keep your muscles from getting used to the same routine. You shouldn’t include the baby in this activity until you’re sure of your balance and have mastered it.


2. Deep breathing from the Belly with a Contraction

Deep breathing from the Belly with a Contraction
Deep breathing from the Belly with a Contraction | Celebzero

This post pregnancy exercise is so easy that you could do it an hour after giving birth. It helps relax your muscles and starts the process of making your abs and belly stronger and more toned. Sit up straight and take deep breaths, drawing air up from your diaphragm. When you breathe in, tighten and hold your abs, and when you breathe out, let them loosen up. Gradually increase how long you can squeeze your abs and hold that position.


3. Head lifts, Shoulder lifts, and Curl-ups are Good for you because

These three post pregnancy exercises help build muscle in the back. They also burn calories and tone the stomach and abs.

Head Lifts : Lie on your back with your arms at your sides. You should squat down with your knees bent and your feet planted firmly on the ground. Keep your lower back flat against the floor. As you breathe in, relax your belly. As you let out your breath, slowly lift your head and neck off the floor. As you lower your head, take a deep breath.

Shoulder Lifts : Try this move when you can easily do 10 head lifts. Get into the same position you were in when you did head lifts. Inhale and let your stomach settle. As you let out your breath, lift your head and shoulders off the ground and reach your arms and hands toward your knees. If this hurts your neck, fold both hands behind your head, but don’t pull on your neck. As you bring your head and shoulders back down, take a deep breath in.

Curl-ups : Move on to this when you can do 10 shoulder lifts. Start on the floor in the same spot. Raise your torso until it’s about halfway between your knees and the floor behind you. Reach for your knees and hold for 2 to 5 seconds. Then lower yourself down slowly.

Also read : The Best Exercises to Get Rid of Body Fat


4. Kneeling Pelvic Tilt

Kneeling Pelvic Tilt
Kneeling Pelvic Tilt | Celebzero

Why you should do it: This Aaah-inspiring post pregnancy exercise will help you get a flat stomach. Back pain can also be eased by working on your abs. Get on all fours with your toes touching the floor behind you and your arms straight down from your shoulders with your palms touching the floor. Your back shouldn’t be curved or arched. Instead, it should be straight and at ease. As you take a breath in, pull your buttocks forward, which will tilt your pelvis and turn your pubic bone up. Hold for three counts, then let go.


5. Kegels

Why they’re good for you: This classic exercise will help you strengthen your bladder muscles and lower your chances of having accidents after giving birth. The more Kegels you do and the longer you hold them, the less your bladder will leak when you sneeze, laugh, or pick up your baby. The goal of these exercises is to tighten and hold the muscles that control urine flow. Start by doing the exercise while you go to the bathroom to figure out which muscles they are. As you urinate, move your muscles around until the flow of urine stops. Then, let go and let the urine come out. Remember how that feels, and when you’re not urinating, use the same muscles to contract, hold, and relax. Try to do this three times a day, 10 times each time.


Conclusion

In both the prenatal and postnatal periods, physical activity is an essential component of treatment. Follow the link provided on Celebzero’s official website for further details about post pregnancy exercises.

FAQ’s

What exercises are best after pregnancy?
Exercise for strengthening the abdominal muscles that use a pelvic tilt. Kegel exercises are great for strengthening the muscles in your pelvic floor You can also help re-coordinate your breathing throughout your core by practicing belly breathing. These are the best post pregnancy exercises.
How can I make my tummy flat after delivery?
Post pregnancy exercises to get a flat stomach after giving birth

  • exercises to get a flat stomach after giving birth.
  • Do you still look pregnant after giving birth?
  • V-ups are full-body exercises that work your core, legs, back, and shoulders.
  • ​Plank
  • Crunches
  • Flutter kicks
What should you not do after giving birth?
Don’t climb stairs or lift heavy things until your doctor says it’s OK. Don’t take a bath or go swimming until the doctor says it’s okay. Don’t drive until your doctor says it’s OK. Also, don’t get behind the wheel until you can move quickly, and wear a safety belt properly without pain.

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