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.
Keep the spine neutral and avoid tucking your hips. Imagine that you are pulling the whole belly in towards the belly button and back toward your spine. Release when you inhale and allow your belly to expand again. Do this repetition 10 times thrice a day. This can focus on a critical group of muscles and helps your stomach to tighten after pregnancy.
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.
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.
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 the childbirth, the mother attempts to get back to her fitness routine but since the body undergoes a massive transformation there are several pitfalls that many moms make when they start their exercise routine. Here, we will discuss some common mistakes that women make when exercising after pregnancy at the ladies gym in Anna Nagar East and how to avoid them.
Mistake 1: Starting So Soon
One common mistake a new mother makes when returning to exercise is going all out too soon. While some medical professionals suggest waiting for 4 to 8 weeks before resuming workouts, others state that it’s up to the woman to decide when she feels ready. Regardless, it’s crucial to take a gradual and steady approach to regain fitness at the ladies gym in Anna Nagar East after pregnancy. Striking a balance is key.
Mistake 2: Ignoring Postures or Forms
Neglecting proper form and posture is another mistake that women make after childbirth. Pregnancy can cause significant physical changes that may result in new movement patterns in the body. Muscles may become weaker, tighter, and overstretched during pregnancy, which could also affect postpartum alignment. Poor posture while performing exercises at the gym in Anna Nagar East can exacerbate back pain and impede physical recovery. It’s crucial to pay attention to form and posture to aid in physical rehabilitation after giving birth.
Mistake 3: Waiting Too Long to Begin
Another mistake some women make is waiting too long before starting to exercise. While it’s crucial to have clearance from the doctor, there are gentle exercises such as easy walks, core, and pelvic floor workouts that can be started soon after childbirth, even while still in the hospital bed. Waiting for the 6-week check-up to start moving is unnecessary, and it’s possible to begin earlier at the gym in Anna Nagar East as long as caution is exercised.
Mistake 4: Neglecting Pelvic Floor Muscles and Abdominal Strength
Pelvic floor dysfunction, such as urine incontinence and genital prolapse, is the most common aftereffect of childbirth. It’s crucial for women who have recently given birth to consult with a pelvic floor physical therapist before engaging in any exercises and not rush the process. Seeking medical advice before approaching the ladies gym in Anna Nagar East is essential to avoid further complications.
Mistake 5: Prioritizing Cardio Over Strength Training
Relying solely on a cardio-based workout plan, such as running, elliptical, cycling, or swimming, won’t be beneficial in the long run. Strength training is crucial for maintaining bone health, building strength, enhancing posture, and achieving a toned physique. Resistance training, such as bodyweight exercises, free weights, and resistance bands, should not be overlooked.
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.