3 Easy Work Outs To Incorporate Into Your Post Pregnancy Weight Loss Training

Getting your body back into shape might be the last thing on your mind when you are caring for a newborn baby, but if you’re looking for a starting point here are 3 easy work outs to incorporate into your weight loss training.

Before you get started with any new work out, especially Post Pregnancy Yoga, talk to your doctor and get clearance to start. While you might be ready to get back into things in your mind, your body might not be there yet. If you feel any discomfort or pain during a workout, stop immediately and call your doctor.

Even if you’re feeling great, keep in mind that your body has gone through some major changes and you need time to recover. Starting slow with 3 of these easy workouts might be a great place to start.

Low Impact Walking

Taking a walk is a great place to start when you’re working on weight loss training. Low impact walking is slower than normal exercises, but it is still an effective way to burn body fat. When it comes to low impact workouts, about 30 minutes of daily walking is known to increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power, according to betterhealth.vic.gov.au.

Taking a daily walk can also reduce your risk of developing heart disease and type 2 diabetes. And if the weather’s nice it’s a great way to take the baby out with the stroller.

The Mayo Clinic, a nonprofit academic medical center that focuses on integrated clinical practice, education, and research, recommends trying the next two exercises when you’re ready to start Weightloss Training, but not before getting your health care provider’s OK.

Pelvic Tilt

Lie on your back with your knees bent, then flatten your back against the floor by tightening your abdominal muscles and bending your pelvis upright slightly. Hold this position for 10 seconds, if you can’t hold the position for a full 10 seconds, try 5 - do what you are comfortable with. Then repeat 5 times. Work your way up to more repetitions. If you feel any pain or discomfort, stop.

Pelvic floor muscle exercises are known to help control your bladder and bowel function. This is a great way to maintain control over your body - things are going to be different and you might not have the best control over your bladder at first.

Abdominal Bracing

Start in one of these positions: sitting, standing, lying on your side or back, or kneeling on all fours. Pull in your lower tummy toward your spine. Be careful not to over-tighten your muscles as your body might be sore. Again, if you feel any pain or discomfort - stop. Hold this position for about 5 seconds and regulate your breathing. Work your way from holding the position from 5 seconds to 10 seconds. Repeat this for 10 times and work your way up to more repetitions.

Aim to do abdominal bracing without holding your breath.  Holding your breath means you might be pulling in too hard. If you’re doing this - refocus and practice the exercise more gently.

Abdominal bracing will help strengthen your abdominal muscles and get you on the right track to regaining your muscle strength and toning after your baby is born. Do not jump into doing abdominal exercises such as sit ups and curl ups after you’ve given birth. This will likely cause discomfort and may slow the healing process.

Some of the Best personal trainers in San Diego would agree that it’s important to take things slow during postpartum workouts. Weight loss training after having a baby is a slow, steady journey, but you will be back into a regular fitness plan before you know it.