How to start your Post Pregnancy workout routine Pregnancy and childbirth is a joyous event, and while exercise may be the last thing on a new mother’s mind, many new mothers can’t wait to get back into the clothes they wore before pregnancy. With the many changes your body experiences during pregnancy, it may seem tougher than ever to get back to your pre-pregnancy body. By following the tips below, you can not only get your pre-pregnancy body back and toss those pregnancy pants for good but you can look better than ever! Your will soon see a post pregnancy workout body. Along with that, you will see an increase in energy and self-esteem that will lead to an overall better quality of life and new motherhood.
Benefits of exercise after pregnancy
- Better cardiovascular conditioning
- Increase energy levels
- Increase self-esteem and body image
- Stress relief & postpartum depression prevention
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Post Pregnancy Workout , Weight Loss & Overcoming barriers
It will be tough but you have to keep your eyes on the prize. It is tough enough as it to lose weight but after giving birth, it is a whole different ballgame. You’ve got hormonal changes, a newborn, and a body that’s gone through some big changes. As a new mother, you will face unique challenges as you embark on your post-pregnancy weight loss. An effective plan for a post pregnancy workout will be essential. Below are some tips to help overcome these challenges:
Finding Time to Exercise You've just had a baby – how do you find time to exercise while juggling new motherhood? You barely have time to sleep and between the frequent feedings and diaper changes, finding time to exercise will be your biggest challenge. Even if you have time, some days, you will simply feel too tired to exercise. Here are some tips to help you find time to exercise:
- Make it a priority. If you consider exercise as something that has to be done, like doing the dishes or laundry, you will get it done!
- Schedule time. When you have a million things to do, the best way to accomplish those tasks is to be organized and schedule time to accomplish them.
- Something is better than nothing. You don’t have to exercise for an hour to make an impact for a post pregnancy workout. Even a quick 20 minute workout can do wonders to re-shape your body.
- Make time for yourself. Look at exercise as not only a way to look better but to feel better. When you feel better, you will be a better mom and wife, and ultimately improve your quality of life.
Maintaining Your Focus Keeping motivated is one of the toughest obstacles to weight loss. For post pregnant women especially, it may be hard to stay motivated when you don’t see the results you want as quickly as you’d like. Be patient! Here are some tips to keep you motivated and on your way to your new sexy body:
- Why do I still look pregnant? You may feel discouraged that you still look pregnant several months after giving birth. In the first few months, you will see some changes as your uterus shrinks to its normal size and your body eliminates fluids. It will take time for your body to return to your pre-pregnancy state.
- Why do I feel blue? You may experience mood swings as a new mother due to hormonal changes, sleep deprivation, and the demands of new motherhood. Although exercise may be the last thing on your mind when you are in this state, exercise will elevate your endorphins, which will improve your mood, and help prevent and promote postpartum depression.
- Exercise with friends. Incorporating a post pregnancy workout with friends is fun. When you have someone to keep you accountable, it helps you stay on track. If you have a friend who has also recently had a baby, recruit her to be your physical activity partner.
- Build a support system. Tell your partner, family and friends about your weight loss goal so that they can serve as a source of support and encouragement.
- Do something enjoyable. When you have something as drab as a sterile exercise equipment as your activity day after day, you may forego exercise in favor of something more enjoyable and sedentary. Don’t set yourself up for failure! Plan some activities that you find enjoyable and that you will look forward to doing so that you stay on track. A post pregnancy workout routine is customizable to your interests.
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Kegel exercises 101
A regular exercise program can help you lose that excess amount of weight you gained during pregnancy. Remember, it took you 9 months to gain the pregnancy weight so expect some time to lose it. Kegel exercises build strength for key core areas after pregnancy. The main purpose is to rebuild your pelvic floor muscles after your pregnancy. Your pelvic floor muscles support your bladder, bowel and uterus. Kegel exercises can be done almost anytime and inconspicuously, which is a great benefit! Many fitness experts recommend you start doing these exercises during your pregnancy. However, doing Kegel exercises post pregnancy is more important.
Kegel exercises do matter
There are many reasons for the weakening of your pelvic floor muscles. It can range from being overweight, aging and giving birth to name a few. A condition referred to as pelvic organ prolapse happens when your pelvic organs descend into your vagina. Some common effects of pelvic organ prolapse are extra pelvic pressure and leakage of urine. Studies have found that women who have given birth are three times more likely to leak urine.
The basics of Kegel exercises
Identifying your pelvic floor muscles takes attentiveness. You will need some time to get comfortable in learning how to contract and relax them.
Am I targeting the right muscles? The easiest way to know if you found the pelvic floor muscles is to try the following test. Next time you go to the bathroom, stop the flow of urine while you urinate. If you are successful then you targeted the right muscles. It is not recommended to do this regularly but initially to understand where this muscle group is located.
Getting a flow going: Now you know how to contract your pelvic floor muscles. What’s next? Start practicing using these muscles and develop your own technique. The recommended way to do is to contract the muscles for about six seconds and then relax for six seconds. Try and do about five to six sets of these in row. After a few weeks you should be able to build up to holding the contraction for twelve seconds and relaxing for twelve seconds. Ideally, doubling your initial target.
What’s the hard part? Maintaining your focus while doing these exercises will be a slight challenge in the beginning. Why? Most women have a tendency to incorporate tightening of the buttocks, thighs and abdomen also. It will take a few times to know when you are working these supplemental areas. Then you can focus less on these areas and more focus just to the pelvic floor muscles. Eventually, you will be very good at just isolating the pelvic floor muscles. Remember, to continually take long and deep breathes in between each contraction and relaxation sets. Start off slowly with one set a day with about 12 repetitions. After the first week then switch to two sets a day or whatever you are comfortable with. You want to get up to 3 sets a day for the maximum results for your post pregnancy workout.
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Top 7 Baby names for 2011
Girls Boys
1. Sophia 1. Jacob
2. Olivia 2. Ethan
3. Isabella 3. Jayden
4. Madison 4. Noah
5. Chloe 5. Mason
6. Hailey 6. Aiden
7. Mia 7. Michael
The annual top baby names are always a favorite among our readers. Falling off the list from 2010 were Natalie, Alexis, Samantha and Lily for the girls. For the boys the names that didn't make this years list were Christopher, Andrew, Logan and James. The top names for Celebrity babies were Flynn, Lennon, Sawyer, Wyatt, Emerson and Presley. Every year we are seeing more and more creative and unique names being introduced like Joss, Zeno, Kesey and Auden.
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