Exercises to recover your Body After Having a Baby with your Waist Cincher
The female body undergoes through many changes as the pregnancy process unfolds and moves forward, so that it can adapt to all the stages involved in giving life to another human being.
But that does not mean that a pregnant woman must remain motionless from the beginning to the end of pregnancy, unless because of medical orders she must remain resting.
The same applies for those who recently gave birth. These are preconceptions that should be discarded, with proper caution, always with permission from your doctor, and according to what your body allows you to do.
It doesn’t matter if you've never done exercises, practiced some kind of sport occasionally, or kept a very active lifestyle. When you're pregnant it’s important to maintain a healthy active rhythm to prevent overweight during and after delivery, since it turn out easier to perform daily activities when practicing some type of activity that fills you with energy.
Also, exercise keeps diseases away from you, which is a very important fact since everything that happens while your baby is being formed, will directly affect it. At this point is when you’re more connected than ever, creating a new life, so you must think of ways to stay active.
One of the diseases that can affect you and your baby is gestational diabetes, where sugar and glucose levels in the blood increase. Two out of 100 women or 10 percent of the female population in a state of pregnancy, develop the disease. It’s not good for either the baby or the mother, however often disappears in childbirth.
Nevertheless, it’s necessary to carry out periodic medical checkups, and to do some kind of exercise to maintain controlled the levels of blood sugar.
After giving birth, and getting your doctor’s approval, indulge yourself by increasing your exercise time, the type of sports you practice, and even your baby can work out with you. But remember that your muscles can be somewhat weak, and more importantly you need listen to your body for how much to do and within what limits.
You can perform different types of exercises, but the most recommended are the following:
It is an exercise that has a low impact on the joints, and allows pregnant women to move more easily because water removes the extra weight that the baby is contributing to, helping perform exercises like water aerobics or just floating in the water.
Many times water sports when having the baby with you are a good way to teach him to swim without turning it into a traumatic experience also you can join in and continue working without major complications, as it is very common to have little strength in the area of arms and abdomen due to muscle strain.
Pre & Postpartum Walk
Walking, is one of the best exercises you can perform, relatively easy to accomplish, free of charge, provides the chance to see another landscape, and speed up your heart rate, which will help with weight loss.
This type of exercise can be performed during pregnancy and after delivery. The difference is that walking or jogging after birth may be accompanied by girdles or waist cinchers, which keep your middle area compressed so you feel the support of the garment while you exercise. Since the abdominal muscles have suffered a considerable stretch for nine long months, and need to return to its natural state, the waist cinchers and postpartum girdles represent an extra help in those weak areas.
You can use them when you go out walking or jogging accompanied by your baby. Currently there are many streamlined and safe strollers specifically built for moms who look to have an active lifestyle, in order to take their children on outings to jog or walk.
Also you can use this type of garment when doing household chores, as its latex covering helps to generate heat in the middle area, cooperating with sweat production and with the loss of retained liquid as well, that can become very annoying.
This is one of the most versatile exercises since you can do them almost anywhere while playing with your baby, and will help you a lot when it gains weight and you wish to keep it close to you.
There are different ways to do them, but if you are a beginner then this is the most comfortable way:
Put yourself on a yoga blanket, a towel, or support your knees on a pillow. Then support your hands to the height of shoulders and separate them a few centimeters to give you better support. Begin with five series with twenty seconds of rest until completing ten. This will strengthen your arms, wrists and shoulders.
If you have more resistance, then series of twenty will be enough to keep your arms in shape while you watch your little one.
You can use your body shaper while doing this exercise because it will help keep your abdomen compressed and your back straight, something you should do while doing pushups to avoid back pain, additionally contracting the buttocks for better stability.
It’s a very complete exercise that joins stretching with resistance, and will make your muscles stronger as you advance your classes. It will also help you clear your mind from negative thoughts that can sometimes appear, known as post-partum depression, since the body and hormones are not in total control; however yoga focuses on balancing mind and body so it is much recommended.
As far as physical exercise it helps to improve the process of breastfeeding, strengthens the upper and lower extremities, corrects your posture, abdomen and pelvic muscles.
Additionally you can include the baby in the classroom, creating an even deeper relationship between mother and child.
This type of exercise greatly benefits babies, as it helps them to stretch their muscles and improves circulation throughout its body.
It is an exercise that helps relax your mind and body. At the same time look for a position that is comfortable, either lying or sitting down; inhale through your nose for a count of two and exhale through your mouth for a count of three, this will help to utilize full capacity of your lungs and improve oxygenation of your blood.
Exercises you SHOULDN'T do
If you had a C-section, then you must maintain your physical activity to a minimum for at least two months, so that your body can heal enough to bear physical activity without major complications.
Avoid working out your abdominals the first weeks after having your baby because these muscles are relaxed, and in many separate cases they need to make room for the little one growing inside you. It is always good to consult with a trainer to know what exercise is right in such cases, so do not hurt yourself doing more than your body can handle.
You must maintain a diet rich in nutrients and fiber during your pregnancy so that it helps with your bowel movements, accompanied by regulatory vitamins to give the baby everything it needs during your pregnancy.
When you give birth, watch your diet. Do not drink alcoholic beverages while you are breastfeeding, since traces of alcohol can appear in the milk that you provide. Stay away from processed food, and try to be as fresh as possible so that the nutrients entering your system come directly from the fruit or vegetable.
If possible do not consume soft drinks, it’s better to drink water or natural juices, which will give the necessary amount of sugar needed to function at optimum conditions. Also reduce the amount of salt you ingest.
There are many ways to modify your diet so it is not a burden, but on the contrary is the lifestyle you keep even if your baby is no longer dependent on breast milk, and starts its journey into the world of food solid.
Consult your doctor
If the case you notice fatigue even if your routine is light, then you should talk to your doctor to evaluate what's happening. Maybe you're exceeding yourself, or you need vitamins to supplement your diet.
If you notice your vaginal discharge is pink or a darker color you should also let them know, so that you your doctor’s indications are more precise.
Maintaining an active healthy lifestyle is not only necessary to avoid spreading bad habits to the new family member, but to prevent the early formation of allergies. When you keep your body healthy, nutrients that you pass through your milk will be optimal to promote their development and growth.
Besides, you will return to the weight and body you had before having your baby more easily. This can cause postpartum depression in many women because they do not see themselves the same way as previous being pregnant. However, you should consider your body is not the same as before, it has changed to make way for a new phase of your life, and you should accept this. Having control over what you eat, and how you exercise is the first step for a life full of vitality and energy to enjoy the little one in the family.