Best Post Pregnancy Workouts and Preparation Tips
Post pregnancy workouts are a great way to relieve stress, and it can also help you feel better after childbirth. It helps with weight loss, muscle tone, and cardiovascular health.
It can be hard to get back into exercise after the birth of a child. But there are some guidelines that you should follow to make sure that your exercise routine is safe for you and your baby.
This article will provide tips on how to prepare for post pregnancy workouts and how to ease back into it.
You’ll Get There, Be Patient:
In the first 6 weeks postpartum, you should avoid any exercises that cause abdominal pressure or compression, or raise your heart rate above 120 beats per minute. This includes crunches, sit-ups, and planks. You should also avoid high-impact exercises such as running or jumping rope.
After six weeks postpartum, if you’re cleared by your doctor to exercise again, it’s best to start with low-impact activities like walking or swimming before adding in more intense workouts like running or jumping rope.
What Experts Say Post Pregnancy Workouts
According to the American College of Obstetricians and Gynecologists (ACOG) says it’s OK to gradually resume exercising postpartum when mom feels up to it. “Each woman has her own unique recovery span,” explains Catherine Cram, MS, co-author of Exercising Through Your Pregnancy (Addicus Books, 2012) and creator of the Prenatal and Postpartum Exercise Design course for DSWFitness. “Her body’s signals should determine when to start exercising.
Some tips for getting back into exercising are:
1) Slowly increase your workout intensity over time to avoid injury.
2) Take care of your mental health by setting realistic goals and making sure you have a supportive environment around you.
3) Make sure that you are eating healthy before and during your workouts so that you don’t feel sluggish or nauseous while training.
4) Start small with short workouts – Research has shown that starting small with short workouts can lead to longer, more frequent workouts in the future.
Noticeably, people who start out with 15-minute sessions are on average more likely to work out for 30 minutes or more.
Benefits of Post Pregnancy Workouts?
Post Pregnancy Workouts is a form of physical activity that helps in recovery from pregnancy. It can also help in weight loss and maintenance.
There are many benefits to postpartum exercise which includes:
– Improves mood
– Improves cardiovascular health
– Reduces back pain
– Reduces the risk of developing gestational diabetes and hypertension
– Improves sleep
Best Workouts For Body in Post Pregnancy Recovery
There are a lot of different exercises that are effective for postpartum recovery. These workouts are designed to help recover from childbirth, reduce back pain and improve muscle strength in your core. The most important thing is to find the one that works best for your body.
These exercise include (not limited to) leg extensions, lying leg scissor, toe tap, and heel slide.
With that said, it is best to consult with a doctor or physical therapist before starting any exercise program. You may have limitations that you are not aware of and they can help you get started on the right path.
Post Pregnancy Workouts Mistakes to Avoid
When it comes to exercise, there are so many things that a person can do wrong. It is important to know the mistakes and avoid them in order to get the best possible results.
Some of the most common mistakes that people make when exercising after pregnancy.
1. Starting too soon – It is best to consult with a doctor or physical therapist before starting any exercise program. You may have limitations that you are not aware of and they can help you get started on the right path.
2. Not doing any exercise at all after pregnancy
3. Doing too much exercise
4. Doing the wrong type of exercise for your body type and fitness level
5. Doing exercises that are too intense for your current fitness level
6. Poor exercise form
7. Excessive Crunching – According to Suzanne Bowen, Pilates expert and creator of BarreAmped, “I do not recommend any crunches or spinal flexion exercises for postnatal fitness in the first six months or until any issues with diastasis or pelvic floor dysfunction are resolved,”