Bye Baby Bump

Trying to lose weight gained during pregnancy?    

JAYANTHI  MURAHARI Has a few tips

At last the wait is over. After weeks of anticipation and expectation the baby has arrived. Then comes the day of realization; the mother stands in front of the mirror and realizes that her baby bump is still rather obvious. It may have looked cute with the body inside but not after delivery.

Having a baby means a lot of things like loving sleep, coping with the dramatic changes in the body, learning to hold, feed and bathe tiny one, and dealing with the weight gained during pregnancy. The routine can be both exhausting and overwhelming. So exercising may seem like the last think you west to do. That’s totally understandable but that ‘s time when you need to exercise.

If you were active before pregnancy and had a normal delivery with no complications you can start exercising as soon as you feel ready for it, preferably after six weeks. But if you’ve had a C-section, then consult your doctor before starting a exercise you tine.

Benefits

Set aside some time during the day to exercise. This is very important. Exercising can help beat post partum stress. It helps raise metabolism, provides energy and helps you connect with your body. A positive side effect: it will also help you lose those extra kilos.

It’s common to gain 12-15 kg on an average during pregnancy. Ideally 6-8 kg can be lost in the first couple of months after delivery. It ‘s only the last few kilos a little hard work you can get back in shape.

1. In some cases the protruding can cause diastalsis  recti, a separation of the rectus abdominal s muscle into left and right halves. The rectus abdominal s in the outer is the outer most abdominal musical muscle that runs down vertically. This will look like a ridge through the belly. Usually it will resolve on its it does ‘s check with your doctor.

2. Try these simple yet effective exercises initially. Gradually add progressive techniques after consulting your    Doctor and a fitness expert.

Breathing : Sit straight, roll the shoulders back avoid tension in any part of the body. Now inhale deeply and slowly through the nose and exhale through the mouth. Slowly draw the abs in and try to brace the transverses abdominal s muscle ( the deep abdominal muscle that works like a corset around the body)

Kegels: This primary incontinence and rebuild the pelvic floor muscles. They are done by repeatedly contracting and relaxing the muscles that from the pelvic flood and can be initiated while passing urine. Once you ‘vet got the idea, do it in 2-3 times a day to counts of 10-15 by sitting cross legged or on a chair.

Tummy tucks: Lim on your back with legs bent. Place both your palms on the tummy one inch below the navel on both sides. Now inhale deeply. As you exhale imagine you are completely deflating the tummy. Repeat for 8-10 rounds.

Pelvic bridging: Lie on the back with your legs bent and hands on the side of the body with palms facing down. Gently lift the pelvis off the floor and   straighten the hips. Hold for eight counts and relax. Repeat 8-10 times.

Thank You
MAGAZINE JULY1,2012