6 Exercises to Get Back in Shape after Pregnancy

Pregnancy is the start of an incredible journey.It aids in the transition of a woman into motherhood.From conception to birth the body changes in many different ways to accommodate the baby.The waistline increases as the baby grows in size.The muscles become weak due to a sedentary lifestyle.Pregnancy changes a woman physically as well as emotionally.Being physically sound keeps the body strong.Healthy body strengthens the immune system and keeps the diseases away.Emotional Health keeps the mind balanced.It is vital for the mother to regain her fitness.

After the delivery getting your body back is not as hard as you might think.Here are some workouts that can help you get back in shape after pregnancy:

1) Walking

Just after pregnancy, it can be difficult to indulge in intensive workouts.Therefore walking is the best cardiovascular exercise to keep the heart pumping.Japanese Researchers from Wakayama Medical College conducted an experiment on 83 participants with mild hypertension.They were made to walk 10,000 steps per day for 12 weeks.At the end of 12 weeks, they showed a significant drop inblood pressure and increased stamina.Walking can help in post pregnancy to tone the body and flex the muscles.

Walking must be done before any intensive workout.This practice reduces the probability of workout related accidents since it makes the body more agile and flexible.Walking also boosts blood circulation and strengthens the bones.

Walking

 

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  • Walk for at least 40 minutes for best results.
  • Avoid walking in crowded places.

2) Water Aerobics

Water Aerobics is an improvised version of aerobics.It is practiced in a shallow water body like a swimming pool.Water aerobics is the best form of resistance training for women in postnatal phase.Although it is a lot harder on muscles it is completely safe and prevents wear and tear of muscles.The buoyancy of the water keeps the abdominal muscles engaged because they are working to keep you balanced.The cool and soothing aquatic environment allows more repetitions withoutincreasing the stress levels.An additional benefit of this aquatic exercise is the pressure of the water relieves swelling from the extremities.

Water Aerobics

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  • Best results can be expected by performing 10 to 20 reps and proper rest between each rep.
  • Keep the core muscles contracted and breathe deeply.

3) Yoga

Yoga is best when recovering from exhaustion and marathon of labor.It amplifies the process of loosening of tight muscles, calm nerves and rebuilds and calibrates the abdominal muscles and the pelvic floor that have stood the test of 40 weeks.Yoga helps in attaining emotional stability which is very important for a balanced and healthy mind.It also helps in regaining the endurance that is lost in recovery from labor and fatigue from caring for the new-born.

Yoga

Breastfeeding can cause the shoulders and spine to become rounded and sore.Yoga plays a vital role in dealing with such situations.Specific asana can effectively reduce the belly fat.The major benefit of yoga is that specific parts of the body can be targeted which is not possible in other weight loss programs.

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  • Yoga is the best exercise for mothers recovering from C-section.
  • Warm-up before hitting the yoga mat.
  • Keep the moments light.
  • Don’t overdo it.

4) Swimming

Swimming is a low impact and non-weight bearing way to lose weight and restore muscle tone post pregnancy.It builds cardiovascular fitness, endurance, and muscle strength.Swimming is an all-over body workout as nearly all muscles are utilized when swimming.30 minutes of swimming thrice a week along with a balanced diet efficiently improve fitness and maintain a positive mental lookout.A postnatal woman must start as gently as possible, swimming at a low pace.This will help her get used to the changes in her body and avoid strainingherself.

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TIPS

  • Don’t rush immediately.
  • Wait for at least 4 to 6 weeks for the body to recover and the parameters to normalize before start with swimming.

5)Kegels(pelvic floor exercises)

Kegel exercises are important during and after pregnancy.During pregnancy, the pelvic muscles have to support more weight because of the baby putting extra pounds on the uterus.At the time of labor, these muscles are stretched even more to make room for the baby to pass through.Therefore kegels are absolutely necessary to have an easier birth.After pregnancy kegel exercises play a vital role in healing the strained or damaged pelvic muscles due to labor.

pelvic floor exercises

Whether the baby is conceived through C-section or normally, there will be urinary leakage issues.This is because the expanding uterus can place a lot of pressure on the pelvic floor muscles.Kegel exercises promote perennial healing, regain bladder control and strengthens the pelvic muscles.

TIPS

  • It may hard to do these exercises just after delivery.
  • Don’t overdo.
  • Perform as many reps as you can and tone will gradually return.

6)Pilates (Stretching and Strengthening of Large Muscles)

Pilates is one of the best ways to prepare your body to handle pregnancy as well as to get back in shape after pregnancy.Pilates exercise efficiently improves core strength, stability and muscle balance.Keeping the muscles stable and strong makes it easier to return to more intensive workouts after the baby is born.Breast feeding and holding babies affects the body’s posture.It is best to incorporate pilates in the workout regime as it strengthens the core and upper back.

Pilates

Pilates help the body to recover from post-partum maternal fatigue.

TIPS

Don’t overstretch your joints and avoid abdominal crunches and curls.

  • Take care with your balance.
  • Monitor your energy levels.
  • Stay hydrated to prevent muscle from soreness.

Once these exercises are done regularly, they will improve your overall fitness and strength. After you have given birth, you don’t have to rush into a full workout routine. Start off with a low intensity training regime without straining your body.

In addition to exercise, right diet is must before, during and after pregnancy to achieve the best fitness standards. It plays an important role in maintaining the fitness and overall health of the body.

Having a baby is an amazing experience and the first priority should be the health and well-being of the baby. In order to take care of the baby you need to take care of yourself – mind, emotions and physical health.

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7 Best Exercises to Tone Your Body Shape At Teenage

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As a teenager, appearances are highly important; as they help you maintain your self-esteem and interact with peers. Moreover, the teen years represent the period in your life, when you will define your body shape. Before you engage yourself in tiresome workout routines, stop for a moment and check out the exercises we have gathered for you. These are easy to try out, and they can be of help as they will allow you to tone your body shape and impress everyone with your figure.

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Here are 7 best exercises to tone your body shape at teenage:

#1 Squat & shoulder press

This exercise has an overall toning effect, working on the gluteus muscles, as well as on the thighs and the arms. For this exercise, stand with your feet wide apart and hold small weights in your hands. Make sure that your arms are bent and that your palms are facing in. For the next step, bend your knees and perform a squat; then, stand and raise your hands in the air (while holding the weights). Repeat the exercise 10 times for the best results.

#2 Crossover lunge

This exercise will help you work on your calves and hamstrings, having a positive effect on the gluteus muscles as well. The initial position is standing with the arms raised at the level of the shoulder (palms are going to face downwards). Make sure that your right foot crosses in front of the left one. Then, perform a gentle lunge and twist your torso towards the right. Return to the original position and repeat. Switch the legs and repeat 10 times. When done, you can satisfy your hunger with healthy anti-inflammatory foods, such as salmon, whole grains or dark leafy greens.

#3 Inchworm

By performing this exercise, you will tone your abdominal muscles, as well as the ones on the chest and arms. Begin the workout by bending forward and placing your hands on the floor, until you reach the plank position. Once you have achieved this position, perform a push-up and then return to start (just like an inchworm, hence the name). Make sure that the abdominal muscles are pulled in. Repeat 10 times.

#4 Standing lift

The standing lift is a common toning exercise, being part of the workout recommended for a healthy lifestyle at teenage and not only. This exercise will allow you to tone your oblique muscles, as well as the ones around the shoulder joint. For this exercise, you will have to stand, making sure that the left foot is in front of the right one. Then, hold weight with both hands, keeping it just above the right hip. Without twisting the torso, rotate the arms and return to the original position. Change sides and repeat (10 times).

#5 Side Plank

This exercise is perfect for toning your abs and oblique muscles, having a positive effect on the hips and thighs as well. Begin by lying on your side, with the legs extended. Support your body on the right forearm, making sure that the elbow is on the shoulder. The left hand should be on the waist. Lift your body as much as you possibly can and maintain it for half a minute. Repeat 10 times, then switch sides.

#6 Biceps curls

Biceps curls are easy to perform, and they have a wonderful toning effect on the biceps muscle. Begin this exercise by standing, with a weight in each of your hands. Make sure that the arms are extended, with the palms facing your thighs. Bring the weights to your shoulders, rotating the palms as you perform the exercise. Repeat 10 times.

#7 Kickback

This exercise is recommended for toning your back muscles, as well as the triceps muscle of the arm. Begin this exercise by standing, the right foot being in front of the left. Hold a weight in your left hand and lean, as much as you can, in the forward direction. Make sure that your back is flat and that the left elbow is bent at a straight angle. Extend your arm in the backward direction and try to lift the weight. Repeat 10 times, then switch sides.

You can easily organize a daily workout based on these exercises. Do not hesitate to maintain a healthy diet, one that includes plenty of fresh fruits and vegetables, as well as foods with anti-inflammatory properties. And, remember, it is important to drink plenty of water, to stay hydrated and eliminate toxins from your body.

Video: Top 6 Workouts to Tone Your Body

Author Bio

Margaux Diaz completed her Master’s degree in Biotechnology from the University of Southern California. She is a firm believer in the power of self-motivation and inspires others through her writing. She has been writing on Consumer Health Digest for five years now and her interest has only continued to flourish. Connect with her on Facebook Twitter and Google+

Mommy Makeover – The Most Common Plastic Surgeries for New Moms

Now that you’ve finally got your bundle of joy in your arms and you can start enjoying parenthood, it’s also time you get your life back on track.

With the new baby and new life routine, this can get pretty hard. You don’t have time work out, think of healthy diet, and sleep as much as you’d initially want, that is – as much as your body would need to stay healthy and upbeat… and, let’s be honest – our bodies don’t look the same post pregnancy. Apart from stretch marks and extra weight that piled up, so many things changed that you at times can’t even recognize your own body. Luckily, we can now turn to plastic surgery for solutions!

Ideal Candidates

I am sure you’ve given your best to lose weight and have probably succeeded. Yet, if you are bothered by those stubborn pockets of fat and sagging skin that simply won’t go, you are a good candidate to undergo a cosmetic procedure.

Mommy Makeover

You should know that a cosmetic procedure isn’t something that just recent moms do. There are women who have been waiting for years, trying to get rid of loose skin and extra belly and thigh fat naturally, yet their body just didn’t want to listen. In both cases, plastic surgery was an absolute success.

Undergoing a makeover is suitable for both women who gave birth naturally and those who underwent a C-section. Usually, scarring or sagging skin in the belly area is a result of a caesarian, and it’s really hard, in some cases even impossible to get them removed naturally by exercising and proper diet. This can get pretty frustrating for a woman, especially women that have always had a slim figure. This is why undergoing a plastic surgery is probably your best choice. Further, if you have suffered a hernia around your naval you can have it repaired at the same time that cosmetic surgery is done. A hernia is common in women that have given birth to twins or triplets.

Mommy Makeover

Yet another aspect of getting cosmetic surgery is your age and health. It is advised you are at least 18 years old and in good health. Also, you should not be planning to have any more children. Still, even if you do have any more children, neither you nor the baby will be threatened health-wise. The only “problem” is that the new pregnancy and giving birth may reverse the results of your cosmetic treatment that was previously done.

This is why, most doctors will advise every “new” and young mom to wait a few years before she undergoes any procedures or makeovers.

Expectations

The moment you start considering a makeover, you should schedule a meeting with your doctor who will inform you of various surgical options and explain in detail what they can and cannot do.

Mommy Makeover

Some women come to the office believing cosmetic surgery works as a magic pill that prevents aging, gaining extra pounds, and reverses the genetic factor when clearly that isn’t the case.

While surgery can help a person reduce the appearance of stretch marks and cellulite, tightening damaged muscle and eliminate excess skin immensely, it is not a weight loss treatment or an anti-aging pill. It also doesn’t have permanent results. For cosmetic surgery to work and have effect on the long run, you need to nourish your body and take care of it. Otherwise, you’ll be just going back and forth, without achieving any permanent results.

Patients who decide to undergo plastic surgery need to know that, even though a doctor is likely to achieve amazing results, there is no guarantee that your body will look exactly as it did pre-baby. While pregnant, women experience massive biochemical and physical changes which contribute to our bodies acting differently post-baby. This is why you should understand that the doctor will give his best to give you the look you envisioned, yet you need to be realistic about your expectations.

Mommy Makeover

You will always be advised not to schedule any appointments straight after you’ve given birth. During hormonal changes, women can suffer various disorders which can cause them to feel insecure, vulnerable and dissatisfied about almost anything surrounding them. If you are a new mom wait for some time to pass before you’ve decided you want to undergo a plastic surgery. It is also very important that all decisions you make are for YOU and not your desire to meet somebody else’s expectations.

Diet for Healthy Post-Baby Weight Loss

One thing is for sure when it comes to losing weight after the childbirth – you need to be very careful about it and you need to make sure that your doctor knows all about your diet and that he has a say in it. Your body is now not only yours but your baby depends on your health and the ability to take care of it. If you are breastfeeding this means that you will be even more responsible for your health and the diets and the regimes you put yourself through. Here are some of the things to know about the diet and the post baby weight loss right here.

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Time

One thing is for sure, you will need a lot of time to get back into shape. Pregnancy and childbirth alter your body significantly and they do it for nine straight months. Therefore, you cannot expect it to get back into the previous shape fast. This time is different with everyone, but it needs to be done slowly and carefully in order for it to be healthy and permanent. Don’t look up to the celebrities that shed that weight like it’s nothing as they have the entire team of doctors, trainers, dietitians and babysitters who take care of them and the baby in the process.

Diet Plan

Food

Fats cannot be entirely excluded from your diet, but they should be reduced to the minimum. Having a baby and breastfeeding it needs a lot of calories and a lot of nutrient. Therefore, you need to have enough body and to keep your body hydrated. You need tons of fiber and vitamins, so your options should be fresh fruit and vegetables, especially the green ones. Get ready to include a lot of spinach, kale, broccoli, lettuce and other greenery into your diet. Also, when it comes to starchy foods, make sure that they contain a lot of whole wheat brands and types as they are rich in vitamin B which you need in order to stay strong and healthy. Always have breakfast and divide the portions into five meals during the day. Avoid sweats, soft drinks, especially fizzy kinds and overly salty foods. Keep the foods fresh and keep them balanced with the right amount of fats, carbs and proteins.

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Calorie Counting

This depends on many factors and it should not be determined on your own. Consult with the dietitian and your doctor, especially if you are breastfeeding. Calorie consumption and counting is a good way to keep your body weight on a desired level. This doesn’t mean that you need to religiously count every calorie that you eat, but it may keep you on track about how much you eat, especially if you have cravings. Also, calorie counting makes sure that you don’t eat too little as that is a common mistake. In this way, you can reduce the number of calories a bit and slowly reduce weight. You just need to make sure that you add about 350 calories a day if you are breastfeeding as that actually reduces calories significantly. Use weight loss tea to help you keep hydrated and lose weight at the same time.

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Exercise

Start by walking and pushing the trolley. Add the tempo as you please or you increase the time you walk gradually. Every exercise that you decide you want to do should be approved by your doctor. Too much strain can hurt your body, you uterus, stitches if you have any and your blood vessels which are still sore from the childbirth. One step at the time will lead you directly to success and gradual increase of the effort needed for your exercise will get you back in the shape in healthy and good way.

Once you have a baby you are making a big shock to your body. It is still in the state of recovery. It has been put through a lot, and you need to be gentle on it. Rigid exercises and dietary regimes are not loving your body. They are torturing it and putting in through yet another shock. Always keep in mind – when you are torturing yourself to lose weight, you are now actually torturing somebody’s mother.