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It is important to allow your body time to heal before jumping into a fitness health routine. Here is some advice for your postnatal workouts:
Kegel Exercises: Your doctor probably told you to do these while you were pregnant, but it is very important to include these in your postnatal workout. These strengthen your pelvic muscles and help you with bladder control. Do them by contracting the muscles of your pelvic floor, similar to what you do when you hold your pee. Hold for 10 seconds and repeat 10 to 20 times per day.
Abdominal Exercises: When you are pregnant your abdominal muscles actually develop a gap as your belly expands. After you give birth, it can take up to eight weeks for this gap to close. To prevent muscle damage, avoid doing crunches or any other abdominal exercises before this gap heals.
Pilates and Yoga Poses: These are excellent ways to slide back into your fitness routine. They reduce stress and improve your circulation. There are certain poses to avoid, so sign up for a postnatal yoga class at your local gym.
Walking: This is an excellent activity to do after giving birth. Walk for up to a half hour three times per week during the first few weeks of postnatal exercise. After a month increase the frequency of your walks and incorporate some light sculpting moves.
|Sheri Ann Richerson|