Pregnancy comes with lot of changes in woman; mentally & physically. She has to undergo through lot of physical changes in her body that may last for a while, sometimes forever. Don’t rush trying to get in shape, your body has done an amazing job of bringing your baby into the world, so allow it time to recover. Combining healthy eating with regular exercise is the best way to lose weight. It is essential that before beginning your exercise routine, you should consult your doctor and understand the various changes that the body has gone through during pregnancy and the precautions you will need to take to get back in shape in a healthy manner.
Try to make these healthy foods a regular part of your diet.
- Your diet must include fruits, vegetables, whole grains, lean protein like fish, soy foods and lean meats, low-fat milk, leafy greens.
- Vitamin C can help with wound healing for mothers who delivered via C-section hence include fruits like Oranges, watermelon, strawberries, grapes, etc. in your diet.
- Wholegrain crackers with hummus or nuts are healthy too.
- A hard-boiled egg , low-fat cheese with a piece of fruit and plain yogurt are good options for breakfast.
Here are few tips to that will help you get back in shape post delivery-
1-Gentle Start- Walking is one of the easiest workouts and the best way to warm up your body. In the beginning, try to manage at least 15 minutes of walk, 5 times a week. You can also enjoy walking with your little one in a pram.
2-Basic Stretching & Twisting- Once your body allows, you can proceed to basic stretching and twisting. Stretching and twisting will start the process of strengthening and toning your muscles.
3- Pelvic Floor Exercises- Pelvic exercises such as kneeling helps to tone your tummy and strengthen your abs. Start on all fours with arms straight down from your shoulder line and palms touching the floor. Your back should be relaxed and straight and not curved or arched. Pull your buttocks forward as you inhale, tilting your pelvis and rotating your pubic bone upward. Hold for a count of three and move back to the start position.
4- Bridging Exercises- These exercises help to tone your tummy, bottom and thigh muscles. Lie on your back on the floor, bend your knees and slide your feet upwards, taking it to your bottom area. Lift your bottom as high as you can and hold on to this position, breathe normally. Gradually lower down your bottom back towards the floor and repeat this exercise for up to 10 times.
5- Yoga- Yoga is the best exercise to reduce tummy after pregnancy. Involve yourself into daily, early morning yoga routine which is a complete package of exercises and breathing techniques for your mind and soul. You can practice yoga at home or join classes so that it becomes a part of your routine.