Do you feel you have not shredded weight even after delivering the baby? Fret not, you are not alone in the journey and we understand your concern. Though every woman’s pregnancy and delivery are different, most women gain weight post-delivery. 

But you need to know that as it took nine months for your belly to expand, in a similar way, it will take time to get back to its original shape. Doing regular exercise by getting the guidance of a fitness trainer from the best ladies gym in Anna Nagar East like Skale Fitness can boost this process.

What Types of Exercises are Safe for Post-Pregnancy?

Special attention has to be given to the pelvic floor after vaginal birth. Pelvic floor exercises strengthen and tone the muscles to support your bladder, bowel, and uterus. The exercise is performed by the ladies in the gym in Anna Nagar West as it helps in the contraction and relaxation of specific muscles. It is better to do 10 repetitions thrice a day.

Another safe exercise is light walking. Wake up early if possible and walk around. This helps your stamina to build over the weeks following delivery slowly. It helps you to reduce the risk of postpartum depression. It is better to aim for at least 150 minutes per week of moderate-intensity aerobic exercise in ladies gym in Anna Nagar East besides including light stretches at least twice a week.

How to Lose Baby Fat and Stay Healthy?

Firstly, patience is the mantra. With the help of your physician, set a realistic goal. It will take 6 months to 1 year to reach the desired weight. Setting short-term goals can also motivate you. Maintain a balanced diet in addition to exercising as it can aid your weight loss journey. Losing about 0.5 kilograms or one pound per week is considered safe.

Once your body has healed, you can begin the targeted activity, such as performing exercises for reducing abdominal fat after delivery. If you want to tone your belly after delivery, ensure to ask the fitness trainers in the ladies gym in Anna Nagar to implement a combination of cardio, aerobic activity, strength training, and a healthy diet.

5 Exercises to Incorporate into the Postnatal Fitness Regimen

Here are some of the best exercises to be performed at the ladies gym in Anna Nagar East after delivery for a flat stomach.

Deep Breathing with Abdominal Contraction

This exercise can be done in any position either by lying down, sitting, or standing but initially, it should first be practiced in the gym by lying down until you feel comfortable. Start this workout in the ladies gym in Anna Nagar East by taking a deep breath as it can expand your belly. As you exhale, your abdominal muscles contract, pulling your belly button toward your spine. 

Side Plank

A front plank might not be the ideal exercise after pregnancy to perform in the ladies gym in Anna Nagar in order to reduce stomach bulge. A side plank or side bridge can be a perfect safe postpartum exercise. It is one of the best transverse abdominal exercises after pregnancy. You can start with a modified side plank and then make it to a regular side plank. 

• Modified Side Plank: Lie by your side on a mat with the feet stacked on top of each other. Bend the knees such that it forms a 90-degree angle. Place your elbow on the mat directly under your shoulder then lift your hips, to create a straight line from shoulders to knees. Hold and release it for 10–15 seconds. Repeat it thrice three times and work your way up until you can hold the position for 60 secs.  Your fitness trainer in this gym in Anna Nagar East will ask you to do the same sequence on either side. 
• Regular Side Plank: Lie on your side on the floor with your feet stacked on top of each other and your legs straight. Put your elbow on the mat directly below your shoulder and lift the hips off the mat, forming a straight line from the feet, through your legs and torso, and up to the shoulders.
• Keep your neck straight and be in this position for 15 seconds. Repeat 3 times, then switch sides. You can perform this under the guidance of a fitness trainer from the gym in Anna Nagar West. 

Pelvic Tilt 

• The pelvic tilt is a subtle but effective exercise performed in the ladies gym in anna nagar to reduce belly fat after delivery. It is also the safest exercise to do postpartum delivery where you should lie on your back on a mat with knees bent at a 90-degree angle and feet firmly rested on the floor. 
• Tilt the hips toward your upper body and engage your core muscles as you raise your bottom about an inch off the floor. Try to close the gap between the curve of your lower back and the floor. Hold this position for about 10 seconds, then release. Repeat it 10 times and gradually increase it up to 20 reps over time.

Bridge

• The bridge is an ideal exercise to be done in the ladies gym in Anna Nagar East because it focuses on the core, pelvic floor muscles, and gluteus muscles. It also strengthens and activates these muscle groups. Initially, start by lying on your back on the mat with your knees bent and your feet planted firmly on the floor. 
• Push through the heels and raise your hips off the floor, squeezing the gluteus muscles and engaging your pelvic floor muscles. Your body should form a straight line from the shoulders to your knees. Hold for a few seconds, then release by making repetitions 10-15 times. 

Baby Lift Squats

• Squats help your entire body, including your arms, legs, glutes, hips, and core. Not only that, performing this in the ladies gym in Anna Nagar East increases your hip flexibility and gives you strength but this type of postnatal exercise with your baby would definitely be a great way to bond besides keeping your little one entertained. Hold the baby in front of you using both hands. 
• Stand with your feet apart a little more than hip-width apart and turn your toes slightly. Breathe in, bend at the hip, and push your bottom back as your knees start to bend. Keep your back straight and your spine neutral as you squat down and at the same time, lift your baby. Engage the core and pelvic floor muscles as you return to standing. Do this repetition 10 times. 

Don’t Make These Post-Pregnancy Exercise Mistakes

After childbirth, many new moms are eager to get back to their fitness routine. However, since the body undergoes significant changes during pregnancy, it’s essential to approach exercise with care. Here, we’ll discuss some common mistakes women make when exercising after pregnancy at the ladies gym in Anna Nagar East and how to avoid them.

Mistake 1: Starting Too Soon

A common mistake new mothers make is jumping back into intense exercise too early. While medical advice varies, most professionals suggest waiting 4 to 8 weeks before resuming regular workouts. However, it’s essential to listen to your body.

• Tip: Start with gentle exercises like walking or pelvic floor exercises.
• Avoid: High-intensity workouts in the early postpartum period.
• Focus: Gradually increase the intensity over time.

Mistake 2: Ignoring Posture and Form

Proper posture and form are often overlooked after pregnancy, but they are crucial for recovery. Pregnancy changes the body’s alignment, making it easier to develop poor posture, which can lead to back pain and slower recovery.

• Tip: Pay attention to your posture during every exercise.
• Avoid: Slouching or improper movements, especially during strength exercises.
• Focus: Engage your core and maintain a neutral spine during workouts.

Mistake 3: Waiting Too Long to Start Exercising

While some moms start too soon, others wait too long to begin. Gentle exercises like walking or pelvic floor strengthening can usually start soon after childbirth, even before the 6-week postpartum check-up.

• Tip: Begin with light activities like walking and stretching.
• Avoid: Prolonged inactivity after childbirth.
• Focus: Start with gentle movements as soon as your body allows.

Mistake 4: Neglecting Pelvic Floor and Abdominal Strength

The pelvic floor and abdominal muscles are often weakened during pregnancy, leading to issues like urine incontinence or pelvic organ prolapse. Strengthening these areas should be a priority in postpartum recovery.

• Tip: Consult a pelvic floor physical therapist before starting workouts.
• Avoid: High-impact exercises before strengthening your core and pelvic floor.
• Focus: Incorporate pelvic floor and core exercises early on.

Mistake 5: Prioritizing Cardio Over Strength Training

Focusing only on cardio may seem like the quickest way to lose baby weight, but strength training is essential for long-term recovery. It helps build muscle, improve posture, and enhance overall strength.

• Tip: Combine cardio with strength training exercises.
• Avoid: Relying solely on running, cycling, or elliptical workouts.
• Focus: Include bodyweight exercises, resistance bands, or light weights in your routine.

By avoiding these common mistakes, new moms can safely and effectively regain their fitness at the ladies gym in Anna Nagar East. Always listen to your body, seek guidance when needed, and take it one step at a time!

What are the facilities available at Ladies gym in Anna Nagar?

SkaleFitness is a ladies gym in Anna Nagar that provides a wide range of facilities and amenities for individuals looking to get in shape and improve their overall health and wellness.
When it comes to postnatal fitness, SkaleFitness has several amenities that can be helpful for new mothers looking to regain strength, tone their muscles, and improve their overall fitness levels.

• Personal Training: SkaleFitness offers personal training sessions with certified personal trainers who can help create a customized workout plan tailored to your individual needs and goals. The trainers can also provide guidance on proper form and technique, help with accountability, and adjust workouts as needed to ensure progress.
• Strength Training Equipment: SkaleFitness has a wide range of strength training equipment, including weights, resistance bands, and weight machines. This equipment can be used to target specific muscle groups and help new mothers regain strength and tone their bodies.
• Cardio Equipment: SkaleFitness also has a variety of cardio equipment, including treadmills, ellipticals, and stationary bikes. Cardio exercise can help improve cardiovascular health, burn calories, and improve overall fitness levels.
• Yoga and Pilates Classes: SkaleFitness offers yoga and Pilates classes, which can be helpful for new mothers looking to improve flexibility, balance, and posture. These classes can also be beneficial for reducing stress and improving overall mental and emotional health.
• Nutrition Counseling: SkaleFitness provides nutrition counseling services with certified nutritionists who can help new mothers develop healthy eating habits and create a balanced meal plan to support their fitness goals.
• Childcare: SkaleFitness a ladies gym in Anna Nagar also offers childcare services for new mothers who want to bring their children with them to the gym. This can be a helpful amenity for busy mothers who may not have someone to watch their children while they work out.

Address	No.83, 1st Floor, Old MTH Road, Ambattur, Chennai 600 053.
Phone	95000 06226
Email	info@skalefitness.com
Operating Hours
Monday – Saturday	5:30 AM – 10:00 PM
Sunday	7:00 AM – 1:00 PM

Safety Measures at Skale Fitness

SkaleFitness is committed to providing a safe and healthy environment for all its members. To achieve this goal, the ladies gym in Anna Nagar has implemented several safety measures that aim to minimize the risk of injury and the spread of disease. Here are some of the safety measures that SkaleFitness has put in place:

• Cleaning and Disinfection: The staff here regularly cleans and disinfects all surfaces in the gym to minimize the risk of infection. Hand sanitizer stations have been installed throughout the SkaleFitness facility, with a strong encouragement for members to use them frequently.
• Social Distancing: The gym has implemented social distancing measures to reduce the risk of transmission of infectious diseases. Members are required to maintain a distance of at least 6 feet from each other at all times. The gym has also installed floor markers and signage to remind members of social distancing protocols.
• Limited Capacity: SkaleFitness has reduced its capacity to ensure that members can maintain social distancing. The gym has implemented a booking system to manage the number of people in the gym at any given time.
• Increased Ventilation: The best ladies gym in Anna Nagar has improved its ventilation system to increase the flow of fresh air in the gym. It has installed air filters and opened windows and doors to improve airflow.

Exercises After Pregnancy

4-Point Kneeling Exercise

This exercise strengthens and tones the abdominal muscles effectively.

How to Perform:

Positioning: Start by kneeling on all fours. Ensure your hips are directly above your knees and your shoulders are aligned directly over your hands. Keep your back flat.

Breathing and Engagement:

• Inhale deeply.
• As you exhale, tighten your abdominal muscles by pulling them inward. This action is known as engaging your core.

Movement: Maintain a straight back throughout the exercise. Remember to breathe normally; avoid holding your breath to ensure proper form and effectiveness.

This exercise is great for building core stability and can be easily integrated into your workout routine.

Leg Slides

This exercise targets both the abdominal and leg muscles.

How to do it:

• Starting Position: Lie on your back with your knees bent and feet flat on the floor. Place your arms at your sides on the floor for stability.
• Engage Core: Tighten your abdominal muscles to stabilize your spine.
• Movement: Inhale and extend one leg straight on the floor. Exhale and return the leg to the starting bent position. Ensure your back remains flat on the floor throughout the movement.
• Relaxation: Keep your feet relaxed on the floor and repeat the movement with the opposite leg.

These exercises are designed to be safe and effective for post-pregnancy recovery, helping you regain strength and tone in your core and lower body.

Knee Raises

This exercise strengthens the core and lower back muscles.

Instructions:

• Starting Position: Lie flat on your back with knees bent and feet flat on the floor. Arms should rest by your sides.
• Movement: Engage your core and raise one knee above your hip while simultaneously extending the other leg flat on the floor.
• Form: Keep your back stationary and breathe normally. Avoid holding your breath.
• Repetition: Return to the starting position and repeat with the opposite leg.

Heel Touches

This exercise targets the core and lower back muscles.

Instructions:

• Starting Position: Lie on your back with knees bent and feet flat on the floor.
• Movement: Raise both legs to a 90-degree angle so your calves are parallel to the floor. Slowly lower one leg, bending the knee, and touch your heel to the floor.
• Form: Maintain core engagement and keep your back from moving. Breathe normally throughout the exercise.
• Repetition: Return to the raised position and switch legs.

Leg Extensions

This exercise focuses on strengthening the core, hip, and lower back muscles.

Instructions:

• Starting Position: Lie on your back with knees bent and feet flat on the floor. Keep your arms by your sides.
• Movement: Raise both legs so your knees are bent at a 90-degree angle, calves parallel to the floor. Extend one leg straight out, keeping it elevated 12 to 24 inches off the floor.
• Form: Engage your abdominal muscles and keep breathing steady; avoid holding your breath.
• Repetition: Return your extended leg to the bent position and repeat with the other leg.

These exercises are specifically designed for post-pregnancy recovery and will help strengthen and tone your muscles effectively.

Conclusion

The experts in Skale Fitness, the ladies gym in  Anna Nagar East usually prefer women to combine cardio and strength training including the exercises listed above. All these workouts support your bowels, bladder, and uterus, in your fitness journeys.

Read Also: Simple exercises to lose belly fat