Safest Pregnancy and Postpartum workout plan.

 

Pregnancy is a precious stage for all women, unfortunately gaining weight is inevitable and losing those extra pounds can be difficult for some of us. It is scientifically proven that the exercise is very important in all stages of human being. Pregnancy and postpartum is not the exception. Keeping your body active during and after the pregnancy can be crucial to lose those extra pounds after. Always remember during the Pregnancy and after the delivery check with your doctor if there is no contraindication for you to exercise. In this post You’ll find useful tips to exercise during pregnancy, but mainly a Postpartum workout plan that will help you to lose those extra pounds after childbirth. Ready? Let begin.

Medical reasons why you might not be able to exercise during pregnant.

Pregnancy already puts women in a vulnerable physical state. And some medical conditions can threaten a pregnancy. Conditions such as vaginal bleeding, high blood pressure or pre-eclampsia, and preterm labor contractions can warrant the cessation of all work activities. If you are having twins or multiples, your pregnancy is naturally high-risk. So the doctor may take more precautions with your activities. If you are diagnosed with an incompetent cervix or there are complications with the placenta, the doctor will likely insist on complete bedrest, as these two conditions can have fatal consequences for your unborn child.

A previous history of stillbirths, miscarriages or preterm births can put your pregnancy at a higher risk than if your medical history were clean. If you are older than 35, and drink or use drugs during pregnancy, then your pregnancy may fall into the high-risk category as well. Your pregnancy may even start normally but turn high-risk at a later stage. Any of these high-risk conditions could cause your doctor to order bedrest as well.

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If there is no medical reason for you to rest, then keeping yourself active is a great way to go back in shape after you have the baby.

Recommendations for workout during pregnancy.

What Exercises are Safe During Pregnancy?

Most exercises are safe to perform during pregnancy. As long as you exercise with caution and do not overdo it. These activities carry little risk of injury, benefit your entire body, and are beneficial for giving birth as well.

The safest exercises during pregnancy are:

• Swimming.
• Walking,
• Indoor stationary cycling, step or elliptical machines.
• Low-impact aerobics (taught by a certified aerobics instructor).

Now let’s talk about the postpartum Workout plan.

Postpartum workout plan.

After you have your baby you want to go back in shape as soon as possible. Well, I have bad news for you!!! that is not possible. As you gain weight gradually that’s exactly what’s going to happen now. But a good nutrition and workout routine is going to take you where you wanna be sooner.

How soon after delivery can I start exercising?

The American College of Obstetricians and Gynecologists (ACOG) says it’s okay to gradually resume exercising as soon as you get the go ahead from your doctor, and as long as you feel up to it. Your provider may want you to wait until your six-week postpartum checkup to see how you’re doing first.
Generally, if you exercised throughout your pregnancy and had a normal vaginal delivery, you can safely do light exercise like walking, modified push-ups, and stretching within days of giving birth as long as you’re not in any pain.

How do I get started, and which workouts are best for new moms?

Start slowly with a low-impact aerobic activity, such as walking. As you regain strength, you can increase the length or number of walks.
If you had a C-section, check with your provider first and expect to wait until you recover from your operation before beginning an exercise program. A C-section incision takes at least several weeks to heal, and it may be some time after that before you feel like working out. However, walking at an easy pace is encouraged because it promotes healing and helps prevent blood clots and other complications.

 

Keep in mind that many women develop a gap between their abdominal muscles as their belly expands during pregnancy and labor, a condition called diastasis recti.

The gap may or may not fully close after delivery, but in most cases it doesn’t cause any short or long term problems.

Take it easy on your abdominal muscles and don’t do any traditional sit-ups or crunches for the first several months after delivery, these put too much stress on those muscles and aren’t effective for rebuilding abdominal strength.

Instead, ask your fitness instructor with expertise in prenatal exercise to show you gentler exercises for strengthening your abs. Good postpartum abdominal exercises should minimize stress on your lower back and midline.

What are some ways to start exercising?

When you are ready to start exercising, walking is a great way to get back in shape. Walking outside has an added bonus because you can push your baby in a stroller. There are special strollers made for this kind of activity, but using a regular stroller is fine.

What are some guidelines I can follow when I begin exercising after pregnancy?

Aim to stay active for 20–30 minutes a day. When you first start exercising after childbirth, try simple postpartum exercises that help strengthen major muscle groups, including abdominal and back muscles. Gradually add moderate-intensity exercise. Remember, even 10 minutes of exercise benefits your body. If you exercised vigorously before pregnancy or you are a competitive athlete, you can work up to vigorous-intensity activity. Stop exercising if you feel pain.

How should I prepare for my workout?

As you get ready for your workout, follow these steps:

• Wear loose-fitting clothing that will help keep you cool.
• If you are breastfeeding, feed your baby or express your milk before your workout to avoid any discomfort that may come from engorged breasts.
• Wear a bra that fits well and gives plenty of support to protect your breasts.
• Have a bottle of water handy and take several sips during your workout.

Take a look at this routine for your postpartum Workout plan:

Read related posts:

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Caring tips for your postpartum body. Heal painlessly.

Self-care routine for busy moms, the routine that saved my life.

Final thoughts about postpartum Workout plan.

Ok guys, this is the end of this post I hope you learn something new today, do not forget to check the other categories on my blog for Mom/women Health and week by week pregnancy ultrasounds, as always thanks for visiting and I hope to see you next time.

Zadi XO