Women become physically weak after child birth which is seen in the lack of endurance and stamina.
Yoga is one of the safest and most effective ways of shedding the excess weight after pregnancy and getting back into shape and it has no side effects. Get up on your hands and knees as shown in the figure, now raise your left knee and bring it in towards the chest while bending your head in.
The Cobra pose or Bhujangasan is extremely effective in relieving lower back pain – a common problem for women after delivery.
The Pigeon pose helps in toning the lower part of the body – the hips, thighs and leg muscles.
Kneel on the mat and stretch the left leg backwards while bending the right knee so that the right foot rests near the pelvic bone. The Wide legged child’s pose is the perfect post-partum yoga pose for stretching the tense lower-back and hip muscles. Sit in the Rock pose and start stretching your knees apart as far as possible while keeping your toes joined. The Camel pose or Ustrasana is extremely beneficial in stretching and toning the aching back and shoulder muscles. Start by kneeling on the yoga mat with your knees hip width apart with your feet resting flat on the floor. The Quarter dog pose is an easy yet effective variation of the downward facing dog pose that helps in stretching and toning the legs, hips and hamstrings while relieving back pain and increasing strength. Triangle pose or Trikonasana is the perfect pose for new mother for losing belly fat and reducing the waist size. Eagle pose helps in improving joint stability by increasing the strength of knees and ankles and raising physical equilibrium.
The Half tortoise is a relaxing pose that helps in stretching the lower back and hip muscles. The Half-spinal twist pose is extremely beneficial for increasing the flexibility of the spine and relieving back pain experienced after pregnancy. Sit on the yoga mat and bring your left foot over the right one and place it the right side of the right leg.
Therefore, start off with your post pregnancy weight loss plan and lose weight gradually in a healthy way. I think your body is still healing itself, its best not to put any stress on your body at this stage.
I would suggest you to get in touch with a dietician and get a customized diet plan that will be suitable for your condition. You can do the exercises mentioned in this article and also opt for light walking for 15 to 20 mins.
My 1st baby was aborted in my 6th month still my stomach s same fat really its looking bad.. You can practice som light stretching moves from this article after consulting your doctor.
All the best for your little angel, as I can see you have had a recovery time of 9 months, but I am not sure if your body is ready for strenuous exercises, you should consult your doctor before getting on with intense exercises and start things gradually. You can do some light cardio exercises like brisk walking for 30 mins along with some stretching exercises like seated forward bends, side bends in order to tone your tummy.
You must consult your doctor before starting any exercises and if he says yes then you should do yoga under supervision of a trainer.
You can try some stretching exercises like standing and seated forwards bends, side bends and yoga poses to tone our belly but please do them only after consulting your doctor. Follow a healthy diet rich in fruits, vegetables, whole grains, lean protein and non-fat dairy. Yoga is a centuries old way of relieving stress and improving strength and flexibility so that we can have a healthy body and mind in the long run.
Practicing gentle yoga poses and pranayama helps in speeding up recovery, relieving lower back pain and comforting the strained muscles of the shoulders, arms, back, hip and legs.
The pressure of carrying the baby for nine months, lifting, carrying and nursing the baby and pushing the stroller often takes a toll on the spine and back muscles and deforms the posture. New mothers often complain of excessive tiredness, chronic fatigue and aching muscles and joints.
It helps in relieving physical complications post pregnancy, relieving back pain, rejuvenating the female sexual organs, toning the muscles of legs, arms and shoulders, aiding weight loss and improving digestive health.
It helps in firming the buttocks, toning the abdomen, arms and shoulder, strengthening the spine and improving blood and oxygen circulation to the pelvic region. Put your hands on the mat just under your shoulder and lift your chest up from the mat while inhaling. Lean forward to support the position and place your hands on the floor in front of you for balance.
Now, lower your body while exhaling slowly so that your forehead touches the mat, stretch your arms straight in front of you. It improves balance and strengthens lower body, arms and chest by stretching the spine, hamstrings and calves. Turn your right foot by 90 degrees and bend your body to the right side from the hips and touch your right feet with your right hand while raising your left hand straight in the air.
It helps in releasing post-partum stress and tension and strengthening the muscles of shoulders, arms, upper back and legs. Now cross your left arm over the right one so that one elbow is on top of the other, wrap your forearms around each other and keep your fingers straight while your palms touch each other. It stretches the lower lungs and spine, tones the glutes, thighs and hips and improves flexibility of the scapula and deltoids.
Raise your hands up inhaling, bring your palms together, and lower your body from the waist while exhaling till your forehead touches the yoga mat. It helps in improving blood flow to the spine and tones the muscles of back, hips, abdomen and shoulders.
Twist your body from the waist towards the left and grab your left ankle with your right hand while looking over the left shoulder. But set out a realistic goal, wait until the first post-natal checkup and definitely consult your doctor before going ahead with your weight loss program. She has done her masters in English and has done her graduation from Banaras Hindu University. IF you can then you can go for 30 minutes of light walking and do some stretching exercises daily.
During her 5th month, I had started wid physiotherapy since, i had put on like 20 kgs during pregnancy and was still 13 kilos overweight. Avoid fatty, fried, oily and processed foods, junk food, simple carbs, sweets, sugar, soda, etc. It helps in harmonizing our inner being with the world and bringing forth peace and tranquility.
Regular practice of yoga before and after pregnancy helps in improving posture by opening up the shoulder and chest and relieving stiffness of joints. Yoga is a gradual and effective way of toning the sagged muscles and reducing weight and excess fat from the belly region. Practicing yoga after pregnancy helps in stretching the strained muscles, improving core strength and boosting endurance levels so that new mothers can have a healthy body and celebrate and enjoy the new phase of life to the fullest. Hold this position for 4 seconds and swing your raised knee backwards to stretch your leg and raise your head up.
Practicing this pose brings about calmness and relaxation and reduces the effects of stress and fatigue. It is a multipurpose pose, that when performed correctly helps in working out almost all major muscles of the body. Now raise your hips upward while exhaling, straighten your legs as much as possible and try to keep your heels fixed on the ground. At physical level, it helps in improving posture, toning and strengthening the muscles, relieving stress and reducing the risk of diseases.
Stretch your back as much as possible without hurting yourself and form a nice arc with your back. It opens the hip joint and prevents urinary infections that women often suffer from after pregnancy. In addition, it also helps in treating asthma, thyroid and parathyroid disorders and spondylitis.
Hold the position for 10 to 20 seconds while breathing normally; come back to the starting position while exhaling. Come back to the starting position while inhaling and place back your arms on your knees while exhaling.
Yoga also helps in improving the health of would-be mothers and reduces pregnancy complications. However, it is best to avoid strenuous poses like wheel pose and half wheel pose that exert excessive pressure on the belly.
Hold the pose for 10 seconds while breathing normally and exhale while lowering your body to the mat.
It also helps in quickening the recovery after delivery, relieving post-partum complications and pain and promoting weight loss in a healthy way. You will feel a tension in your abdominal, hip and back muscles- exactly the areas that need to be worked on after child birth.
Hold the posture for 60 seconds while breathing normally and come back to the starting position.
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