6 Ways to Get Back in Shape After Baby

Getting back in shape after having a baby doesn’t have to be stressful. Exercising will not only help you feel better, but it’s also been proven to assist with postnatal depression. Here are six ways to bounce back.​

Read More : Getting active after the birth

1.Start walking as soon as you can after giving birth Begin walking as soon as you're able after giving birth (as long as your doctor gives you clearance). Walking will get your body moving and help burn calories. You could buy a fitness tracker to measure your daily activity, then gradually increase your steps each week by 10 per cent as you get stronger.

2.Perform kegels and pelvic tilts as soon as one to two days after delivery Start doing kegels and pelvic tilts as early as one to two days after delivery, depending on the type of birth you had and as long as your doctor approves. These exercises increase blood flow to the perineum and help speed up the recovery process. By exhaling and drawing in your belly (which activates the corset-like muscle called the transverse abdominals), you’ll create a strong foundation to get your abs back as your hips and abdominals start coming together.

Read More : Strength training in pregnancy

3.Do basic crunches. Watch for separation in your abdominals by placing your finger just above the belly button as you crunch. Begin with basic crunches, keeping an eye out for separation in your abdominal muscles. Place your finger just above the belly button while doing a crunch. If you can fit three or more fingers between your abs, you have diastasis recti (abdominal separation). If this happens, it's crucial to draw the abs back together first before doing any strenuous abdominal work, especially rotational exercises. Try placing your hands on either side of the separation and manually draw them together as you perform a basic crunch. This will help re-train your abs back into their natural alignment. If the separation worsens or doesn’t improve, consult your doctor or a women’s health physiotherapist.

Read More : Exercise in pregnancy

4.Breastfeed—as though you needed another reason, As though you needed another reason, breastfeeding is a great way to shrink the uterus back to its pre-pregnancy size. It can burn up to 600 calories a day! The catch: You still need to watch your food portions, eat a well-balanced diet, and exercise. Otherwise, you might fall into the breastfeeding diet trap and wonder why you're not returning to your pre-pregnancy weight.

Read More : Is It Safe To Exercise During Pregnancy

5.Get into strength training and small bursts of cardio. Strength training combined with small bursts of cardio is time-efficient for busy mums. It also increases metabolism and helps burn baby fat. Try doing squats with shoulder raises and lunges with triceps extensions, then shuffle from side to side for a minute to elevate your heart rate. Here’s how: Lift your arms to shoulder height, leading with your elbows and palms facing downwards. Gently lower your arms back to the side of your body. Then, bend your elbows close to your torso with your palms facing inwards and extend the elbows behind your body, squeezing the top of the arms for that extra burn. Then, return to the starting position. Doing this will challenge your body’s muscles and help you tone your body back to its pre-pregnancy state.

Read More : Postpartum Exercise Routine After Birth

6.Spice up your cardio by adding some hill intervals Add hill intervals (short bursts of higher-intensity drills) to your cardio routine to work your glutes, hamstrings, and quads. Try to finish your cardio (walking, hiking, or jogging) with walking lunges and modified push-ups with your knees on the floor.