Tips for Stress free life > Expert Zone > Pregnancy
Pregnancy Tips by experts
|
| |
|
| |
|
|
Tips for Stress free life > Expert Zone > Pregnancy Pregnancy Tips by experts |
|
|
|
|
How to Get Your Pre-pregnancy Body Back
The second biggest question you will ask yourself as a new mom is, "Will I be able to get back into shape after I give birth?" (The first, of course, is, "Will I be a good mother?") The truth is, yes, you can get back into pre-pregnancy shape and, if you desire, you can get yourself into even better shape than you were in before your pregnancy. One of the biggest myths you must get past is the classic, "The doctor said I have to wait six weeks before I do any kind of exercise." Under certain circumstances this is a valid rule. For instance, your pregnancy may have occurred later in life or you experienced complications during your pregnancy and/or the actual birth of your baby. If you fall into this category you should communicate with you doctor regarding your desire to exercise and abide by her recommendations. But, if you had an uncomplicated, normal pregnancy there should be no reason why you can't start working out twenty four hours after you give birth. So as not to mislead you, let's define working out as it applies to you at this stage of the game. You are clearly not ready to jump into a full scale fitness program one day after giving birth. But you can and should begin doing gentle isometrics (contract a muscle, hold it for a few seconds & then release it) and Kegels. Of course, you should consult with your doctor before starting just so she is aware of what you are doing. She may also have some valuable input. Before you leave the hospital ask the doctor about the condition of your rectus abdominus. These are the two muscles that run parallel to each other from the pubic area up to the diaphragm. During some pregnancies the connective tissue between these two muscles tears and separates. If this is your case ask your doctor how you can help them reconnect and heal faster. This will be necessary in order for you to add the next few exercises to your routine. If your abdominal muscles did not separate, which should be confirmed by your doctor, then you can add the tried and true pelvic tilt to your new exercise program. This is one of the most basic exercises for the "core muscles". At this time it should also be safe to add a modified abdominal crunch. This is best achieved by starting with a pelvic tilt and then lifting the head and top of the shoulder blades by curling forward slightly as you breathe out. Then return to neutral as you breathe in. It is generally safe to add several modified leg exercises at this point. Of course, you will want to run these by your doctor before trying them out. Lying on your back, on any comfortable surface, keep one leg bent with your foot on the floor while the other leg is flat on the ground. Bring the knee of the leg that is flat toward you by bending it and then proceed to lift that same foot off the ground and toward the ceiling. Then bring it back down by retracing the moves in reverse. Your second leg exercise is known as "the square". Starting in the same position as the first leg exercise, lift the straight leg off the ground by about a foot or so. Then slowly draw a square in the air with your big toe. Keep the square small at first. With time, as you get stronger, you can increase the size of the square. You should be able to start a walking program several weeks, if not sooner, after you give birth. There is usually no good reason (unless you had a complicated pregnancy) to wait six weeks after birth to start a consistent walking program. Of course, you should discuss this with your doctor before getting started. At six weeks post delivery you can start to push your fitness program to a higher level by incorporating cardiovascular work, such as light jogging, and some strength training with a combination of body weight exercises and dumbbell exercises. Also, remember to include stretching exercises for optimal flexibility. The point of this article is to help you understand that most doctors are conservative when it comes to answering a new mom's questions about exercise. It is easy for the doctor to "play it safe", and advise you to wait six weeks before starting your fitness program. However, if you show your doctor the exact exercises that you wish to do, she will most likely realize that you have done your homework and should give you the green light regarding the start of your "new mom" exercise program. And about the first question you asked your self, "Will I be a good mother?" Exercising after you give birth will automatically make you a better mother for two significant reasons: 1) You will be setting a priceless example for your baby that is highly likely to rub off on him and have a powerful impact on how he chooses to live his life. 2) You will be stronger, healthier and more energetic. These are three valuable elements for any new mother. New mom and former physical fitness coordinator for the US NAVY, Jeri-Jo Gennusa, advises, "Avoid using your new baby as an excuse for not exercising. Allow your baby to help motivate you to take better care of yourself by following a simple and progressive post-pregnancy fitness program." Copyright 2005 Joey Atlas Joey Atlas, MS - Exercise Physiology, is considered one of the top personal trainers in the US. He is the author of the best selling audio CD "Controversial Secrets of a Personal Trainer", http://www.ControversialSecrets.com. Joey is a co-owner of GAC Personal Training, http://www.GACtraining.com, where he continues to guide people toward a better quality of life through proper exercise programming and nutritional guidance.
MORE RESOURCES: See the complete list of Articles on Pregnancy here Have a look at Best Selling Books on Pregnancy
See also : Other articles on
Depression,
Grief Loss,
Happiness,
Humor,
Inspirational,
Motivation,
Why not be an expert yourself ? If you can write on
any of the above topic, you are welcome to submit your Submit
your article here |
 |
|
|
RELATED ARTICLES
Just How Soon After Having A Baby Is It Realistic To Try And Fit Into Those Pre-Pregnancy Jeans? That depends, say the experts, on a number of things including how high your body mass index was before getting pregnant."Women with higher pre-pregnancy BMIs (BMI > 27) are at greater risk of higher weight retention at one year postpartum," says a Canadian government health agency. Delight in Pregnancy Bedrest My first experience with bedrest was at 30 weeks into my second pregnancy when I was dilated between 2-3 centimeters. I was on strict bedrest which I renamed "pregnancy prison. Preparing for a Vaginal Birth after Cesarean WHY LACK OF SUPPORT?Several years ago, ACOG, American College of Obstetrician and Gynecology stated, that the risk of vaginal birth after cesarean poses a threat of uterine rupture and isn't worth the risk to the fetus or the mother. Since then our hospitals and physicians have changed their views and policies. Train While You Gain - Why a Personal Trainer Can Make a Difference During Your Pregnancy The average woman will gain between 25 and 30 pounds during her pregnancy, but how many women do you know that have gained upward of 50 pounds or even more? Keeping your weight gain in check can be difficult when you're "eating for two,", but with the help of a personal trainer, you can ward off the inevitable excess baby weight.Studies have shown that exercising throughout your pregnancy is not only good for your body, but good for your mind as well. Baby Shower Gift Ideas Selecting a present for a new mom or dad can be a challenging task. Baby showers are a great way to help support a new mother with her new baby. Folic Acid - An Overview of Its Importanace Before and During Pregnancy FOLIC ACID - AN OVERVIEWFolic Acid, also know as Vitamin B9, assists in preventing certain birth defects of the spinal cord and brain known as neural tube defects (NTDs). Without a sufficient amount of Folic Acid the cells that form the baby's brain and spine become deficient resulting in spina bifida (open spine) or anencephaly (undeveloped brain). You Can Do Exercise During Pregnancy, but Dont Overdo It Don't get so lazy during your pregnancy. Move your body if you want to delivery your baby easily, do some exercise! Some studies show that women who exercise during pregnancy are more likely to have easy labor and deliveries and faster recoveries. How to Lose Weight After Pregnancy Weight control is a prevalent concern for many women after pregnancy. Although common during pregnancy, weight gain is difficult for many women to handle emotionally. After Birth Weight Control After having given birth; weight becomes a lasting issue for many women.Every year, there are many women who have left over weight brought on by the loving process of pregnancy. Twins Pregnancy?A Father's Point of View So you're expecting twins. Congratulations!Are you still in shock? I sure was. Abortions After Fetal Viability Abortion is without a doubt one of the hottest and most politically divisive topics, as at least one in five of all UK women will have an abortion at some stage in their lives. This document will attempt to explore the following areas of abortion and termination:[1] The facts concerning termination of pregnancy. Pregnancy Sex - Its A Wonderful Thing! Mums to be can often get worried about having sex while pregnant; well there is no medical evidence that having sexual intercourse whilst pregnant does any damage at all.There are a few cases where your GP may advise you about not having intercourse:- If you are Prone to miscarriages your GP may advise avoiding intercourse for the first three months or at the times when you would have been having your period when your hormones would be at their lowest. Chill Out, Mama! Four Tips on Managing Stress in Pregnancy One of the best gifts you can give your baby and yourself is a calm, clear mind and a relaxed body and nervous system. Why? Your unborn baby receives chemical messages through the bloodstream through that amazing organ we call the placenta. Are Epidurals Bad? EPIDURALS CAN SAVE YOU FROM THE "HORRORS" OF CHILDBIRTHIt is true that an epidural may make a woman have an easier birth, but may also complicate matters? Recently, I heard of a new study written by an anesthesiologist, stating that epidurals do not increase the woman's risk of cesareans. I immediately dismissed it as an attempt to sell a book. Fighting the Pregnancy Blahs Every pregnant woman has experienced the pregnancy blahs. I can remember feeling so big and unattractive throughout my two pregnancies, and secretly wishing for the pregnancy to be over so that I could have my body back and fit into my normal clothes. Dietary Precautions During Pregnancy When you are pregnant, you should be sure to wash all raw vegetables prior to consumption. Raw vegetables have the potential to carry toxoplasmosis, which is a parasite that is typically carried in the feces of cats. Five Ways to Read Your Bodys Changes before Pregnancy Test What are the most unforgettable changes happen to your body when pregnant? There are a few things, but mostly women can't forget about their breast which get sore and sensitive and their belly which get bigger and bigger during nine month.Do women know about their changes before checking themselves to doctors? Women who never get pregnant might think they suffer some kind of disease when their body has problems. Stress And Pregnancy Stress Relief During PregnancyIf you truly want to ensure a great pregnancy, you should work on keeping a healthy and positive physical, mental and spiritual state. There is substantial evidence which suggests that a mother's physical and mental wellness during pregnancy can affect not only the outcome of their pregnancy but the well being of their child later in life. The Truth About Labor and Childbirth Labor and childbirth was an amazing, positive experience for me, both times. I am very fortunate, I know. Its Not A Sin For Pregnant Women To Have A Massage Getting pregnant is really a moment of joy. Don't get carried away with your morning sickness, or your hormone changing, keep your life going and treat yourself to a happy living.
|
|
You are here |
|
| Pregnancy Tips Home | Pregnancy Tips - Complete list | |
|
| Main Home | | Meditation Corner | |
|
|
| Recommend us | |
|
[About
us] [Contact] [Privacy
Policy]
Copyright 2006, Meditation
is Easy.com, All
rights reserved
