Health & Wellness

Postnatal exercises for instant weight loss!

Are you tired of trying to lose your saggy baby belly and you just don't know what to do. Here’s a list of some simple postnatal weight loss exercises.

Postnatal yoga - BhujangasanaPostnatal yoga - Bhujangasana helps to improve blood circulation

Pregnancy can be one of the best times
in a woman’s life. Weight gain during pregnancy is not only normal but also necessary. Some of this added weight would usually be lost as soon as the baby is born. But however it is essential to exercise and keep the body fit. Also when you start exercising after having a baby it's very important that you listen to your body and not get tempted and overdo things. If you become tired you'll be more likely to injure yourself.  

You may feel on a high for the first few days and then come down to earth with a crash when the baby blues kick in or you run out of energy. Try to pace yourself a little bit of exercise followed by some well-earned rest. Here are a few simple exercises for post natal weight loss. However, it is important to consult with your doctor before you start any postnatal exercise program
Abdominal Exercises
Leg Slide:
Lie flat on your back, with your knees bent and feet flat on the floor. Put your hands under your lower back, flat on the ground. While you breathe out, slide your legs gently forward, bringing the knees to the ground. Breathe in and slowly slide your legs up to the starting position.

Pelvic Rock: Lie on your back with your knees bent and feet flat on the floor. While breathing out, move your pelvis in a rocking movement, so that your lower back is flat on the floor. Then move your pelvis again, so that your lower back is lifted from the floor.

Abdominal crunches:
Once you are comfortable doing Leg extensions, you can progress to ab crunches. Lie flat on the floor, with knees bent and hands on either side of the abdomen to hold it together. Exhale and push your lower back into the floor while lifting head and shoulders slightly off the floor. (Avoid flexing head on chest). Inhale and relax head and shoulders. Repeat eight times and progress to two sets of 16 reps. After you’ve done this for a week you can start to keep your hands behind your back.  

Breathing Exercises

Deep breathing: Lie down on your back with knees bent and spine neutral. Keep your right hand on your tummy. Take a deep breath, allowing your abdomen to rise up and then breathe out, pushing your abdomen in. Do eight repetitions.  
Deep breathing with contraction: Lie down on your back with knees bent and spine neutral. Keep your right hand on your tummy. Take a deep breath, allowing your abdomen to rise up and then breathe out, pushing your abdomen in. Now hold this contraction for a count of five. Breathe normally during the contraction. Relax and repeat. Do this eight times. You can do up to two sets of 16 repetitions each. Remember to try and not move your pelvis, hips or thighs.  
Regular yoga practice can help to combat back and leg aches and lack of sleep. Yoga also makes you flexible. The asanas that can be performed after childbirth are Akarshana Dhanurasana, Ushtrasana, Supta Vajrasana, Vajrasana and Bhujangasana. Such postures and types of yoga also help improve blood circulation. It also helps to stabilize mind.  

Position 8 of Surya Namaskar and Sarvangasana are ideal postures during the postnatal recovery stage. They counteract the gravity effect on the internal organs during pregnancy. They also bring back these organs to their original positions. In the postnatal recovery stage, regular practise of Sarvangasana corrects enlargement of the ovary and the uterus.

One of the important asanas during the postnatal recovery stage is Viparita Karani. Viparita Karani brings back the displaced internal organs to their original positions. Besides, this asana also strengthens the abdomen.

Do this exercise by moving your legs in the cycling action. Slowly lift up your legs and move them first in the clockwise and then in the anti-clockwise directions. Perform the actions as many times as you can without straining yourselves.Take rest in Savasana for some time after each asana. 
Tags: postnatal exercises, postnatal weight loss, postnatal yoga, breathing exercises, abdominal exercises


raina Aug 13th, 2010 05:11 PM

During pregnancy a women put on wight and after that to come back in original shape one has to work hard. But yoga practices makes this easy as it included practices that works on body muscles very gently and  tone up the body. yoga practices help one to recover the loss due to delivery. and keeps one healthy after childbirth.
Raina, Yoga Expert    DivineWellness    

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