Simple Post Pregnancy Fitness Regimen I Followed For A Year


Carrying a baby in your womb for 9 months might be hard but the moment you feel the warmth of your little cub breathing in your lap, you know it’s worth everything you’ve been through. Arian just turned one and no matter how tired I’m every day, his smile works as a natural healer! Your body changes to a great extent during pregnancy and if you’re determined enough, getting back into shape after pregnancy isn’t a tough task. I had a vaginal delivery and I breastfed (along with pumping) Arian for almost a year. I would totally recommend breastfeeding your baby as its the best natural way to lose weight fast as it is equal to almost 12 miles of running. Yes initially it took me time to develop my milk supply almost 2-3 weeks but I kept on working towards it with the help of my lactation consultant. For some people it’s easy and for others, it can take time to develop the milk supply.

If you plan on breastfeeding your baby, do not include hardcore exercises in your fitness regimen as it affects the milk supply adversely. Here’s my post-pregnancy fitness regimen that might help you with your post-pregnancy weight loss.

Fitness Regime for Beginners – First 6 months

Walking: This is the first and easiest thing to start with. An easy stroll with your baby in a front pack might increase the benefits. Once you’re comfortable enough, you can go for pumped-up power walks. It might not sound convincing enough but it really helps a lot.

Kegels: Kegels are specifically targeted to tighten your pelvic muscles. A simplified version of kegel that I used to perform in my initial days is stated below :
1. Sit on a bench with your hands on hips. Contract your pelvic muscles as if you’re trying to stop from urinating and try to stand.
2. Hold Kegel and return to the bench, then release.
3. Do 1-3 sets of 10-20 reps each, depending upon your stamina.

Floor Bridges : This is one of the best things you can do to lose weight from the lower half of your body. It is helpful in tightening the butt too. Here’s a basic version of the same :
1. Lie on your back with knees bent, feet flat on the floor and arms by your sides.
2. Squeeze your butt to lift off the floor, pressing heels into the ground.
3. Kegel at the top of the bridge, hold for three seconds and slowly return to the floor.
4. Release Kegel at bottom of the bridge.
5. Do 1-3 sets of 10-20 reps each, depending upon your stamina.

Crunch Beat: It is specifically targeted to tighten the loose fat around your thighs, abdomen and calf muscles. Here’s how to start with it :
1. Lie faceup on mat with knees bent on a right angle, legs lifted and calves parallel to the floor.
2. Place your hands behind the head, elbows out, and crunch up, lifting shoulders off the mat.
3. Extend legs diagonally up, cross ankles and extend arms overhead.
4. Holding this position, switch feet over and under each other 8 times.
5. Return to start and do 8 reps.

Fitness Regimen – Intermediate Level

After 6 months I added some more intense exercises as compared to the previous ones to boost up my stamina.

Forearm Plank: I love planks as they tone the body so well without putting a strain on the back & neck. Side planks and planks are great to work your entire core. Here’s how to start with it :
1. Get into plank position.
2. Hold for 30-60 seconds, keeping hips up and abs tight.
3. Lower knees to floor, resting for 30 seconds before resuming.
4. Complete a rep of 4-5 planks.
You can increase the number of planks once you get the hang of it.

Hamstring Curl: These are again targeted to tighten your butt and hamstring muscles. You can start with it as follows :
1. Lie faceup on the ground with arms slightly out to sides, knees bent and calves resting on the center of a stability ball, feet flexed.
2. Lift hips up, squeeze abs tight and bend knees to curl the ball towards you.
3. Slowly push legs back out, keeping hips up at all times.
4. Do 1-3 sets of 10-20 reps each, depending upon your stamina.

Fitness Regimen – Advanced

I added some more exercises to my usual fitness regime after 9 months. These exercises basically helped me in toning the loose fat around specific areas.

Wide Stance Deadlifts: These basically work on your calf muscles, lower back, thighs, and butt. It’s like picking your baby up from the crib. Here’s how to do it :
1. Stand with feet hip-width apart, knees slightly bent, holding a dumbbell in each hand with palms facing body.
2. Slowly bend forward, pushing your butt back while lowering dumbbells to shin level.
3. Tighten glutes and return to the starting position.
4. Do 1-3 sets of 8-10 reps each, depending upon your stamina.

Push Ups: It is probably the most effective exercise for your shoulders, chest, arms, and abs. You must already know how to do it but here’s a simplified version :
1. Start with your hands and toes on the floor, hands slightly wider than shoulder-width apart.
2. Bend at the elbows and lower chest about an inch from the ground.
3. Straighten arms and push away from the floor and return to the starting position.
4. Do 1-3 sets of 10-20 reps each, depending upon your stamina.

Apart from this, you should eat healthily, drink a lot of water and keep your body detoxified at all times. I also included yoga and meditation to my fitness regime as it keeps your mind and body healthy. Mental health is as important as your physical health so I highly recommend some minutes of meditation to all the new mothers. Moreover, consistency is the key! Even if you keep it simple, be consistent as healing is a process, not an activity. Give your body some time to heal and there you go, mama!

Disclaimer: I’m not a professional so always consult your doctor before engaging in any workout routine.

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