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If you are lucky enough to have a baby that is not too demanding in terms of excepting to regularly nap between breastfeeding schedules, has no teething issues or cramps, or a baby that is not on pins and needles most of the time while awake, then you are lucky enough to spare some time to get rid of that swim-ring around your belly. Being a new mom means adjusting to new routines, getting to know your bundle of joy, what works well for both of you, and establishing certain patterns. It will take some time until you will be able to start to workout.
Govern yourself by how you feel and by the amount of energy you have left after taking care of your baby. Recuperating from an assisted birth, or a caesarean is a lot different from a natural vaginal birth. Whatever the circumstances of your delivery were, breastfeeding and pregnancy hormones can affect your joints for several months after giving birth. Therefore, you need to keep it gentle and be careful not to practice high-impact exercises too early.
After three to four months, when your baby is able to hold the head on his/her own, you can break a sweat doing some quick, high-powered exercises at the comfort of your home or take advantage of the fresh air, outdoors. These easy as pie moves will enhance your body shape in a matter of minutes, plus your baby will be in the forefront during the moves, so the two of you can bond even more while you exercise.
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Light Exercise and Stretching
There are some exercises you can start with right after giving birth such as pelvic floor exercises also known as Kegels . What you can do as well in the first months after childbirth is to gently squeeze muscles in your lower abdomen to regain their strength. Beyond that, a lot will rely on the type of birth and labour you had and how active you were during your pregnancy. If you regularly exercised throughout your pregnancy and the childbirth went without any complications, as soon as you feel ready you may continue with light
exercise and stretching.
Tighten Your Abdomen
Lay down on the floor with your face up and your knees bent. Flex your feet under a piece of heavy furniture. Seat your baby on your lower belly, facing you, with his/her back and head resting on your thighs. Hold your baby under the arms securely. Sway backwards until you feel your abdominal muscles tighten. Hold that position for ten seconds before you slowly return to the prior position. Do 10 repetitions and then rest and play with your child. After that do one more set. Besides strengthening your core muscles, this exercise will help you support your lower back.
Stroll It Off
Although walking or jogging may not sound like much of a workout, it is one of the easiest ways to slip back into the good condition after the delivery. You can start with a light stroll. Ultimately, you will progress to a high-geared power walk. Even so, for you and your body, a lightweight walk can still get you to the top, particularly in the beginning. Bringing your baby along in a front carrier will boost weight, which can increase the benefits. For an alteration, try moving side to side or walking backwards to help keep your muscles postulating. Until you master this and are confident enough in your balance, it is advisable not to include your little one in the exercise.
Opt for Cycling
To burn more calories, you can opt for cycling. It not only gets your heart rate up almost as much as running, it is also gentle on your body and it doesn’t put much pressure on your joints, which helps when you are easing up into shape. Besides, you and your baby will spend quality time while breathing in a fresh air if you decide to go for the mountain biking. It is a bit trickier but represents a total-body workout. Bike-fitting and servicing are really important, hence you should compare mountain bikes and go for the best fit for you and your baby before you start navigating through hills and various surfaces. For the best result plan to saddle your bike 3-5 days a week and ride for 30-60 minutes.
Tone the Calves & Hamstrings
Hold your baby close to your chest or put him/her in a front carrier. Ensure his/her head is well supported. Spread your feet farther than hip-width, slightly turning your feet out. Draw your abs in and bend your knees. Lower your hips and press your weight into the heels. To return to the standing position, slowly straighten your legs and squeeze your glutes. Next, you can take a large step forward and bend both knees at a right angle. Do a forward lunge with your back leg and put your feet together. Go over with the other leg. Baby ballet squats and thrusts help you tone the hamstrings, quadriceps, calves and glutes.