Congratulations! A sweet baby who has just come in your life. Now as a mother, you face new challenges in caring for the baby. On the other hand, as a woman, you certainly want your body back into shape slim ideal. Maybe a lot of questions about how a healthy diet and exercise whatever else is appropriate. This article will try to answer questions about post-baby exercise settings. Slim after giving birth? Of course! Besides being able to help you lose excess weight and toning your body, exercise can make a happier mood.Exercise After Pregnancy: When Should I Start?
"I have just given birth, whether directly should exercise?"Every woman has a recovery time is different. Exercising after giving birth should be done, but make sure you're feeling strong and do not push yourself to exercise. You need to be careful on the first 4-5 weeks after giving birth because the risk of injury is higher in this period. This is related to the high hormone that acts to loosen connective tissue and muscle during pregnancy.
For that, start with light exercises, like walking or cycling, and increase intensity gradually. Do not forget to always consult with a physician before starting exercise. And if you are breast-feeding, do the exercises after feeding to reduce discomfort in the breast and allow time for the decreased levels of lactic acid after exercise.
There are several things to consider before you exercise:
- Slow down, ladies!
Sports and activities breastfeeding can indeed lose weight. However, keep in mind that your weight does not go down drastically. The recommended weight loss is about 0.5 pounds per week. - Keep your nutrition balanced
Absolute nutritional balance is needed to help your recovery process and also as a source of nutrition for the baby. In addition, make sure you consume adequate amounts of water to replace lost body fluids. - Keep it moderate
For those of you who just gave birth, it is advisable to exercise the kind of low-impact exercise such as brisk walking or cycling to relax. To be more fun, you can take the baby move along in your neighborhood. - Stop when your bodies say so
You who best understand the state of your body. Fatigue is one of the signals your body that you've reached your limits. Therefore, rest when your body feels tired.
A. Section Stomach
- Train your abdominal muscles while sitting, lying, or standing
- Make sure your back straight.
- Pull your stomach to the inside by contracting your abdominal muscles and hold for a moment. Make sure your back remains straight during this movement.
- Train your abdominal muscles lift the shoulder movement
- Lie on your back with legs bent and feet flat touching the ground.
- Exhale and contract your abdominal muscles and lift head and shoulders.
- Hold this position for a moment then lower the back of the head and shoulders slowly.
- Train your abdominal muscles and thighs with leg movement slides
- Lie on your back with your back touching the mat and your legs bent, and make sure your feet touch the ground flat.
- Contract the abdominal muscles and straighten your legs slowly wrong one as far as you can (make sure you keep your back straight and not curved upward). After that, bend your knees again.
- Do as much as 8 to 10 times.
B. Section Hand
Practice your hand muscles to look more toned arms with the curl and kickback movements- Such a position rests on the image (Lean forward about 45 to 90 degrees). Hand holding a weight (2-3 kg). Keep your stomach tight.
- Pull the hand (load) to a position behind the shoulder fixed (not part removed). Arms straight back to shore up the load.
- Return to starting position and repeat.
- Do it slowly and feel the muscles working.
C. The Foot
Train movement of upper leg muscles with legs lifts- Lie on your side with one one leg bent on the floor.
- Lift the other leg up to make a 45 degree angle, then lower back. When lowering the foot, keep it off the ground.
- Repeat the movement by moving the legs up and down repeatedly.
