4. The tummy is no longer flat.
Let us face it: after every pregnancy and child birth, the breast sag a little more, the hips get larger, the waist line gathers more fat folds. We can minimize these impacts with proper dieting and exercise. In the long run after a few pregnancies, the only solution may be surgical procedures like breast uplift and tummy tucks.
When to start exercise programs?
Start exercise program six weeks after vaginal birth or eight weeks after C-section delivery. If you are breast feeding, establish 4 weeks of nursing before any vigorous exercise to prevent adverse effect on milk supply.
Who should exercise?
Whether you are breastfeeding or not, you should start a light regiment of exercise. Exercise regiment will help you boost your metabolism, as well as burn some calories.
When to exercise?
If you are breast feeding, exercise will change the taste of breast milk and infant will not find it very appetizing. Breast feed your child about half an hour before you plan to exercise.
Types of exercises
There are four types of exercises.
1. Low impact exercise.
Low impact exercises include walking, swimming, bicycling and Yoga. You should always start with walking. Pick up tempo as you get in shape. Low impact exercise are good for increase in metabolism and burn a few calories
2. Pelvic Floor Strengthening exercise.
This is a must exercise for all mothers.
3. Toning exercises
You should include body focus specific exercises. The specific focus maybe on breast, abdomen, and hips.
Walking
Walking is low impact exercise. Start walking about 10 minutes a day. Limit walking to 30 minutes (one mile). I have included a walking program for general weight loss. You may use the same program.
Walking Program (A mile within five weeks)
Pelvic Floor Strengthening exercises
Pelvic floor muscles get over-stretched during birth. The best exercise is Kegel Crunches. Learn and identify pelvic floor muscles, and do about 200 to 300 Kegel crunches per day. You should start feeling the difference in about six week. If you have problem in doing Kegel clenches, ask your physician about weighted vaginal cones.
Always clench your pelvic muscles, when you are are about to sneeze, lift a weight, or jump. This will prevent your pelvic muscles from weakening by sudden pressures.
Breast exercises
You need to do exercises that will work on pectoral muscles. Most common exercises are bench presses, and push ups, dips and pectoral fly machine.
Abdominal exercises
The sit-ups are the only way to get rid of fat accumulated on your tummy.
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