These exercises will make you feel more energised and relaxed. Try it out!
Dealing with unusual aches, pains and getting back into shape post delivery seem to be two of the biggest concerns of new mothers.
Nursing, holding and handling your baby puts new demands on your body movements, causing aches.
While nursing your baby burns a lot of calories, here are some exercises to restore and make you feel fit again.
It is important to start off slowly with gentle exercises, focusing more on your tummy and pelvis.
Mommies please get a clearance from your doctors before you begin this or any other exercise programme.
If you have been through a C-section, you may be advised to wait a while before getting started.
Get your cardio fix
Start to burn off the pregnancy accumulated fat by going for a walk or swim five days a week.
Not only does this help to burn calories, but it will reduce stress levels that come along with baby duties.
Tummy vacuuming
Tone your tummy muscles.
Lie on a floor mat, on your back with your knees bent and feet on the floor.
Suck your tummy in. Try to pull your navel down towards your spine.
Hold that position for up to one minute.
Shoulder bridge
This exercise helps to reduce back pain and strengthen the back and hip muscles.
Start in the same position as above. Raise your hips up as high as you can, squeezing your back, hips and thighs.
Hold for a few seconds. Lower your hips down to the floor. Do eight repetitions.
Squats
Build strength in your hips and legs with squats.
Stand with your feet a little more than hip distance apart.
Hold your arms out in front of you.
Push your hip back like you want to sit in a chair placed way behind you; now begin to lower yourself into a squat, trying to get your thighs parallel to the floor.
Make sure your knees are in line with the ankles.
Press the heels into the floor and push yourself up to a standing position, taking care not to lock your knees. Do 12 repetitions.
Reverse flyes
Stand in a forward lunge position with your torso parallel to the floor.
Hold light water bottles in each hand and let your arms hang down.
Raise your arms ups till they are in line with the shoulders, palms facing the floor.
Give the back of the shoulders a squeeze for two seconds.
Don't lift your torso along with the arms. Only the arms should move.
Lower the arms. Do 8 to 12 repetitions.
Heel and arm raises
This one is a feel good exercise since it really stretches you out.
Stand with your arms by your sides.
Raise your heels off the floor and come up on your tip toes while simultaneously raising your arms out and up towards the ceiling from the sides.
Give it a good stretch at the top. Lower the arms and heels and repeat. Do 12 repetitions.
Oblique stretch
Lie on the floor on a mat, on your back.
Pull your knees in towards your chest and then drop both the knees on the floor to the right and take both your arms over to the left.
Relax in that stretch for a while, and then switch sides.
Do these exercises 4 to 5 days a week and you will start feeling more energised, yet relaxed, stronger and tighter.
In turn this will help you deal better and enjoy your new motherhood! Once your doctor gives you a go ahead, you can start on a complete fitness training program.
Illustrations: Uttam Ghosh/Rediff.com
Lead image used for representational purposes only. Image: Christopher Michel/Creative Commons
