According to doctors and midwives, you should wait until a six-week check-up before you start doing exercises. After the check-up, you can do some light exercises such as walking and stretching if you had a normal delivery or if you exercised during pregnancy. On the other hand, women who had c-section and women who did not exercise during pregnancy should ask a doctor for the advice before they start exercising.
If you had consultations with your doctor and if it is safe to start exercising, we compiled a list of the exercises to get you into pre-pregnancy form as quickly as possible. However, before you start doing these exercises, try running, swimming or biking.
Sit on a bench, hands on hips. Your feet should be shoulder-width apart. Next, contract your pelvic muscles and stand. Finally, sit on the bench and release. Do one to three sets of ten to twenty repetitions.
Lie on your back. Knees should be bent, arms should be by your sides and feet should be flat on the floor. Next, lift yourself off the floor and hold for three seconds. Finally, return to the floor. Do one to three sets of ten to twenty repetitions.
Get into plank position. Hold for 30 seconds with hips up and abdominal muscles tight. Then lower your knees to the floor holding for 30 seconds. Release. Repeat this exercise four to five times.
Get into squat position. Your hands should touch the floor in front of feet. Step legs back and then without pausing step feet forward. Do one to three sets of five to ten repetitions.
Stand. Your feet should be hip-width apart. Your knees should be slightly bent. Hold a 2.5kg dumbbell in each hand. Bend forward while lowering dumbbells. Return to the start position. Do one to three sets of eight to ten repetitions.
Hands and toes should be on the floor. Bend at the elbows. Next, straighten your arms and return to the start position. Do one to three sets of ten to twenty repetitions. This exercise is called a push-up.
Stand. Your feet should be together and your arms should be on your hips. Take a step forward bending your leg at 90 degrees. Push slightly forward and return to the start position. Repeat this with the other leg. Do one to three sets of ten to twenty repetitions.
If you choose to change your diet, make sure it does not affect breastfeeding. Bear in mind that poor and unhealthy diet can have a negative impact on the quantity and quality of the milk. Furthermore, breastfeeding can speed up the weight loss.
If you wish to restore a lean midsection, you can always opt for a tummy tuck. A tummy tuck is a cosmetic surgery which involves the removal of excess skin. During pregnancy, the abdominal skin may stretch which is the reason why many women all over the world want to have a tummy tuck. The best time to do a tummy tuck is when you are sure you do not want to have more children.
This work-out plan may sound difficult at first with all these exercises and changing of your diet. However, everything is manageable. It all comes down to your organizational skills. Make a plan, stick to it and you will get in the pre-pregnancy form in the twinkling of an eye.