When it comes to post baby exercising and weight loss, being mindful about the way you start exercising is a prerequisite.
Your abdominal muscles have been very stretched out and in some cases cut out for the birth. The muscles must heal first and then strengthened.
In early stages, the mother should follow deep breathing exercises to help awaken the abdominals and tone the deepest muscles to regain her figure, a strong back and a better posture. Your focus should be on realigning the spine and strengthening the pelvic floor muscles. In the early stages you must resist doing too much too soon. As you go through breastfeeding, breathing will help you gain relaxation. Tension in the upper back and neck area can be reduced through gentle stretching and movement with relaxed control.
Once you go through your initial stages of rebuilding your core strength and you have done your rectus check, you can move onto more vigorous type activity.
Pilates does wonders to your core and post baby rehab. Pilates will put your body back to balance, realigning your body and getting rid of knots and aches. Carrying your baby on the same side could harm the back if you don’t have a strong core.
Be patient with yourself
Rome wasn’t built in a day, it took you nine months to get there, and it should take you at least the same amount of time to regain your figure. Your fitness plan must be based on long term thinking, for example acquiring healthy habits rather than going on diets.
Try eating well- balanced meals and in case you feel low in energy, you can have snacks around the house to stop your hunger. Nuts, apple and carrot slices, a couple of dates to give you energy boost. Your food should be nutrient- rich and light in calories on fat.
A new mother feeds herself and the baby; the baby’s nourishment is essential for the development of his brain and nervous system.
Include fish in your diet it is a source of omega-3; also have a sufficient amount of milk and yogurt because they high in calcium but if you are a vegan or lactose intolerant you can increase your calcium intake by eating vegetables like kale, spinach, collard greens and broccoli.
Calcium builds healthy bones and teeth and ensures your muscles, cells and nerves work properly, especially when you are breastfeeding. Choose a protein and fiber rich diet that will keep you feeling full for longer.
Drink plenty of water to hydrate and speed up you metabolism which is what triggers weight loss.
Once you get your doctor’s approval to exercise, you need to incorporate aerobic and strength training to burn calories and tone your muscles. Exercise helps relieve stress and improves sleep patterns. Once you go through you initial stages of rebuilding your core strength and you have done your rectus check, you can move onto more vigorous type activity .
Pilates does wonders to your core and post baby rehab. It will bring your body back to balance your body by realigning, strengthening your muscles starting from the core, and helps you get rid of knots and aches that accumulate during breast feeding; Carrying your baby on the same side could harm the back if you don’t have a strong core. Get on the reformer as soon as you can.
With a new baby, finding time might be impossible. Aim for short intervals of training for ten minutes each when you can. Take a brisk walk with your baby in the stroller to get a cardio workout and work your muscles. You must stay active until you are able to devote more time for your workout.
Rest comes first
Rest is important for weight loss. When you are sleep deprived it becomes harder to shed the baby weight. When you are tired, your body releases cortisol and stress hormones. When you are exhausted you are less likely to take good care of yourself. You might reach for some unhealthy sugary foods to keep you going. Get some sleep -take naps when you can.
In my next blog post I will be giving you food recipes and tips on how to plan your meals to help you get back into your skinny jeans.