A woman’s body undergoes a major transformation during pregnancy phase, whereby the body acquires a quantifiable amount of weight. Post-pregnancy or after child birth, it becomes very difficult to shed all that weight at once. Hence, the question as to – how to lose weight post- pregnancy phase, significantly lingers on every women’s mind. Most of the fat accumulates in the abdominal region. After consulting physician, a woman can start post-natal abdominal workout. However, care should be taken to avoid regular abdominal workout which directly target certain key side and abdominal muscles. Crossover sit-ups and sit-ups should be optimally avoided. An ideal post-abdominal workout should help a woman strengthen her abdominal muscles, but without any force. The following are certain ideal workout which any woman could follow post-pregnancy.
Pelvic tilts
These tend to soothe tension in the back and also aid in strengthening of abdominal muscles. By lying on your back with knees bent, place hands on stomach. By gently tightening stomach muscles, push your back towards the floor to form an arch. Squeeze it, and hold till count of 6. Relax. Do this three to five times.
Abdominal contractions
This aids in strengthening the abdominal muscles. It can be performed in any positions, while sitting, standing, or lying down. However, as a post-pregnancy caution, it is advisable to do it lying down. While lying down, just tense your abdominal muscles for a few seconds while breathing out, without any movement of the trunk. Avoid overstraining. Do this for 8-10 times.
Elevated crunches
After lying flat on your back, with proper support under upper back, raise your head about 45 degrees off the floor. By keeping fingers crossed behind your head, inhale deeply. Now lift your head and shoulders slowly. As you lift, slowly exhale. Stop and slightly squeeze. Lower head and lie flat on back. Repeat 20 times.
Leg slides
This is an ideal abdominal workout, by doing which you can actually feel your abdominal muscles working. With your back on the floor, slowly bend your knees. Inhale deeply while doing so. Hold for a second and start straightening both legs at the same time until you feel an arch in your back. Exhale slowly while doing so. Repeat 10 times.
Bicycling on elbows
With your lower back on the floor, lie on your back. Tighten your stomach muscles and kick your left leg out in front of you. Holding yourself in the same position, kick right leg in front of you. Repeat this for 10 times on each leg.
Leg stretch
With your back flat on the floor, slowly lift your leg at 45 degree angle and hold them towards your chest. Place your hands below your knee for support. Slowly bring it down and relax. Now repeat the same routine with other leg. Repeat this 10 times for each leg.
