Strengthening the core muscles and lower back as well as bringing the abdomen back to shape after delivery is quite a task for new moms. Exercises are a great way to bring the body back to shape after child birth. A few simple exercises when done on a regular basis help new moms achieve the desired shape. These exercises could be done straight away after the vaginal birth. C-section mothers need to get approval from their gynecologist before performing any of the exercises. Besides giving you a pre-baby figure, these workouts offer various other benefits too. Exercises will keep you energized, boosts your mind, increases your strength and stamina and makes you feel happier and healthier. Give these a try to return to original size.
Post Natal Exercises For New Moms
1. Pelvic Tilt
Lie down on your back with legs extended. Bend your knees and position your feet flat on the ground and hip-width apart. Place a pillow under your lower back for support. You arms should be placed on the sides of the body. Breathe in and breathe out. Tuck your tummy and pelvis inwards and squeeze your buttock similar to doing a kegel. Stay in this position for 10 seconds and repeat the same for 10 counts. This exercise improves lower back flexibility and makes the core healthy. It builds stamina and works out the abdominal muscles.
2. Heel Slide
Lie down on the floor with knees bent and feet wide apart and flat on the ground. Push your abdomen inwards. Loosen your left leg and press the heel against the floor. Breathe in and breathe out. As you breathe out, push the left heel further away using the deep abdominal muscles. Slightly bend the left knee as you try to push the heel away from the body. Hold this position for 5 seconds and return to original position. Repeat the same with the right leg. Alternate the legs and do the exercise for 10 counts. This exercise strengthens the core lower back.
Lie flat on your stomach with arms and legs extended. Extend your arms and palms frontward. Ensure your back and hip are stable. Slowly raise your arms and legs off the ground, say to about 3 inches. Stay in this position for 5 seconds and go back to original position. Repeat the same for 10 counts. This is a perfect workout for abdomen, and back.
4. Leg Stretch
Lie straight on the mat and bend your knees to bring it towards your chest. Position your hands beneath the left knee for support and raise the leg at 45 degrees from the ground. Push the lower back muscles towards the floor and extend the right leg straight. You can raise your head and shoulders off the ground and press the abdominal muscles inwards. Hold the position for 5 seconds and repeat the same with the right leg. This strengthens the hips, abdomen and back.
Stand straight with arms on the sides and feet apart. Bring your hands behind your head and clasp the fingers together. Push your hips backward and bend your knees till you reach the knee level. Bend your knees as if you are sitting on a chair. Shift your weight to your heels and keep your lower back parallel to the ground. Once you reach this position, push your body up through your heels and stand straight. Repeat this for 10 counts. This trains your core muscles and the lower body.