Returning to exercise after pregnancy can be hard. Your body has been through so much, and for the first month you’ll probably just be focusing on your baby and recovery. As you get more into exercise and strengthening, you’ll want to make sure you are getting the most out of your post-pregnancy workouts and see results faster. Use these tips to help you on your journey.
Choose the Right Exercise
It’s going to be important to rebuild your core after pregnancy and in order to do that, you need to get started with the right core exercises. You need to be aware of diastasis recti, which can cause your muscles to separate. Ask your doctor to approve your exercise regimen, and be sure you have been cleared to work out again. The best abdominal exercises for after pregnancy are isometric abdominal exercises. Some of the most effective exercises researchers have found are the yoga boat, yoga side plank and the yoga dolphin plank on a ball.
Don’t Jump Straight into Cardio
Many feel the need to jump straight into cardio, but you don’t need as much of this as you might think. After birth, your pelvic floor needs some time to heal and doing too much cardio too soon can set you up for bladder leaks and other problems down the road. Start with some gentle jogging, but stick to strength training and other exercises for the first few months.
In order to see better results with your workouts, you have to eat right. Speak with your doctor about how many calories you should be consuming. In addition to paying attention to calories, focus on adding the right foods to your diet. Avoid chemically processed food and aim for a good balance of protein and healthy fat.
You should be used to drinking a lot of water throughout your pregnancy and keeping up this habit will help make your workouts more effective. There are studies that indicate that staying hydrated could be linked to maintaining a healthy weight. You don’t need to stick to the eight glasses a day, since your intake may vary depending on water rich foods, but the color of your urine could be a good indicator of how hydrated you are.
You already know a good diet is important, but how do you know if the foods you’re choosing are really giving you the nutrients you need? Be sure to ask your doctor about supplements if need be. An all-in-one wellness supplement can help to boost your results and give your body more energy if you’re feeling fatigued.
Be Aware of Posture
Even when you aren’t working out, you can still boost your fitness by maintaining the right posture. Be aware of how you hold your shoulders, when your abdominals are engaged, and how flat your spine is, when sitting or standing. This will give you immediate and long-term effects to help you even as you age.
With the right combination of exercises, diet, and some time, you will start to feel like your old self! Pregnancy is a beautiful experience, but it also comes with a lot of long-term effects. Listen to your body, and treat yourself right.