Pregnancy and childbirth are two of the moments in a woman’s life where her body undergoes the most changes. After pregnancy we always try to regain the previous appearance, something that is not always easy. It is not enough to recover our healthy lifestyle habits prior to pregnancy, we must go a little further and perform a series of specific exercises and routines that help us regain muscle tone. Therefore, if you want to get back in shape as before, read on and discover the best routines to strengthen your body after pregnancy.
Take good posture
It is true that maintaining a good body posture is not an exercise, but something that you will have to put into practice in the day to day after delivery, but it is the best way to start with the strengthening of the body after pregnancy and to start gaining muscle mass. Without good posture, nothing you do afterwards will have its maximum effect.
In addition, maintaining a good posture will not only strengthen your body: it will also relieve pain, since you will maintain a little or no aggressive position with your back, joints, etc. It is something that we should start doing from minute 0, and that your body will thank you.
Keel exercises
Have you ever heard of kegel exercises? It is a series of exercises with which we can strengthen the pelvic floor, which is responsible for supporting the uterus -as well as many other organs-. Pregnancy weakens this group of muscles, which is forced to support a uterus that can multiply its size by 24, so it will be essential to perform kegel exercises so that the pelvic floor recovers muscle tone , a series of very easy to do and will not take too long.
Kegel exercises are based on four basic points: contract and elevate the three perennial orifices (urethra, vagina and anus), maintain this contraction for a few seconds, release it and rest so that the muscles relax and repeat the contraction correctly. . We can do the kegel exercises sitting with the pelvis in a neutral position or lying down. You have to breathe calmly at all times, and when you exhale we contract the muscles and lift.
Hypopressive gymnastics
After pregnancy, that tummy remains, which is sometimes difficult to eliminate. One of the best things you can do to fix this problem is hypopressive gymnastics. It is a series of exercises to reduce abdominal girth and waist, without forgetting that it also helps to strengthen the pelvic floor. You can do these exercises at home, in sessions of about 30 minutes, with repetitions that go from 10 to 30 seconds per exercise. The ideal is to do them daily, and the results will not take long to notice.
To begin with the hypopressive exercises we stand up, with the back straight slightly bent forward and knees and elbows slightly bent. The basis of hypopressive exercises is apnea, so we will breathe in and maintain our apnea. The following exercise is very similar, except that we lean our torso forward and place our hands on our knees. We breathe in, we hold the apnea and we release the air. Finally we lie on our back with our knees bent, resting on our heels and our arms above our heads before repeating the apnea.
You should know that exercising is not incompatible with breastfeeding, since it helps to return to normal weight and reduce accumulated fat. For hypopressive gymnastics, you do have to wait 8 or 16 weeks depending on whether you breastfeed or not, but exercising moderately while breastfeeding has no effect on the quantity or quality of breast milk that your body produces.
