Workouts for the pregnant woman/new mother
DURING pregnancy, it is common for some women to experience back pain and fatigue. Exercise can help with these problems. It can also help lessen weight gained during this period. Fitness coach Rohan Gordon explained to All Woman that it is important for mothers to exercise during pregnancy and after giving birth, because it is difficult to lose the baby fat. The fitness expert highlighted some exercises that both expectant and new mothers can do, after consulting their Ob-Gyn.
During pregnancy
1. Water exerciseExercising in a pool is very good. You can do simple moves such as walking around in the pool.
2. WalkingWalking is an easy exercise that anyone can do. Make use of an open space nearby and walk at a moderate pace three days a week.
3. Cycle (stationary bicycle)If possible, use an exercise bicycle for strengthening and toning. Do not overdo it.
4. TreadmillExercise on a treadmill is a good alternative to walking if you find that you cannot manage long-distance walking.
5. StretchesStretches relax your mind and muscles, and relieve back pain.
After giving birth
1. Get up and moveStart by walking around the block, football field or anything that gives a large circumference. Take it one step at a time. Increase the length of time each day, adding two or three minutes more.
2. Lift what’s around youLifting weights will speed up your metabolism; however, Gordon suggests that new mothers use water bottles for weights, instead of dumbbells at the gym. Hold the bottles in your hands while doing lunges. Another alternative is to lie on your back and hold the bottles above your chest and push them upwards. Do four sets of 12 for either of these moves.
3. Eat healthful snacksExcessive sugar intake is dangerous for your blood sugar. Avoid purchasing sugary snacks and keep nutritious foods handy to snack on.
4. Work out with other new momsIt can be helpful to associate with other new moms who have similar fitness goals as you. This makes exercising simpler and more enjoyable.
5. YogaYoga is great for improving strength and flexibility, and is a good way to relax.
6. Pelvic bridgeThis exercise strengthens your lower back. Lie on your back with your feet apart and your knees bent. Inhale then exhale as you draw your abs in towards your spine. Tilt your pelvis up, while lifting your hips off the floor into a bridge. Slowly lower down to the starting position. Repeat seven times.
