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Shape Up

By Will Kwatia
2008-09-24 17:18:36

How to lose fat sensibly.

After giving birth, getting your body back into shape may be high on your wish list, but finding the time and energy to exercise with a baby in tow can be difficult. It's far better to take things slowly and exercise a little, but often.

If you have had a cesarean delivery, you shouldn’t lift anything in the first few weeks. Gentle walking may be your best option at this stage. You may need to take extra time and precautions with other forms of exercise. If you have had a vaginal delivery, try brisk walks to start and, if you belong to a gym, look into gentle exercise classes.

Always remember to discuss your exercise plan with your physician or healthcare professional first.

You can incorporate into your daily post-pregnancy fitness routine:

WARMUP
• Ankle rotations.
• Knee lifts.
• Arm and neck circles.
• Shoulder rolls.

STEP-UPS
• Step up and down one step or a flight of stairs: left up, right up, left down, right down.
• Ensure your whole foot goes onto the step and stand up straight, squeezing your buttocks as you do so.
• Land toe then heel. You can alternate the lead leg or the speed.

TABLE TOP
• Go onto your hands and knees, keeping them shoulder-width apart.
• Imagine you are a table and there is a glass of water on each shoulder and on each hip.
• Gently pull in your belly button and reach out in front of you with one arm. Hold for five seconds.

GENTLE SIT-UPS
• Lie on your back with your feet up in the air and your knees not quite fully bent.
• Ensure your lower back is in contact with the ground at all times and your belly button is pulled into your spine. This strengthens your abdominal muscles and protects your back.
• Now fold forward in a half curl, so your legs gently rock backwards and forwards. This works your lower abdominal muscles.

Getting back into shape after having your baby is for the long term, not just a quick fix. Listen to your body to know when to stop - and make it fun. If you enjoy your post-pregnancy fitness program you’re likely to stick with it.

 

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