One way to keep the body healthy is through exercise. Mom had to take a break from exercise after giving birth. But is it okay for breastfeeding mothers to exercise? So let’s look at the following sports possibilities for nursing mothers for those of you who are interested.
For some new mothers, it’s safe to exercise after giving birth while they’re still nursing. However, if you want to exercise, you need to consider your health before and after giving birth.
The American College of Obstetricians and Gynecologists (ACOG) states that the primary factors in determining whether you can exercise are the type of pregnancy, childbirth, and difficulties you experience.
Exercise can generally be done whenever you feel ready if you had a healthy birth and pregnancy. Even mothers differ in their ability to exercise a week after giving birth. However, mothers who have had cesarean sections or significant vaginal rips must see a doctor before starting to exercise again.
You can begin exercising with something easy and low-impact on the body when you’re ready and your doctor has given you the go-ahead. While you still need to breastfeed, there are a few light exercise options you can try, including the following:
1. Pelvic tilt
Mom can improve her abdominal muscles by performing pelvic tilt exercises many times every day. It is simple to work out. All you have to do is bend your knees and lie on your back on the ground.
Then, with your back flat on the floor, contract your abdominal muscles while elevating your pelvis just a little bit. Repeat between 10 and 20 times while holding for 10 seconds.
2. Kegel workouts
The lower back muscles that support the uterus, bladder, small intestine, and rectum can be strengthened by doing kegel exercises with Mom. Regularly performing these exercises helps lessen urine and anal incontinence.
Start this motion by tensing your pelvic floor muscles in the same way you would if you were trying to stop urinating. Release after up to 10 seconds of holding. Before starting over, take ten seconds to unwind. Mama is capable of 30 repeats per day.
3. Practice diaphragmatic breathing
You can practice this one exercise for the first several days after giving birth. Diaphragmatic breathing can aid in relaxation and stress reduction. This exercise can also lower respiration rates and enhance core stability.
You need to relax your body in the first stage by lying down on the ground or on a yoga mat. Then, put one hand on your stomach and the other on your chest. For two to three seconds, take a deep breath through your nostrils, filling your stomach with air.
Keep Mum’s chest from rising as you do this. After that, slowly exhale. Repeat for two to three minutes.
4. Joyful baby yoga posture
After giving birth, the pelvic muscles can benefit from this yoga pose’s stretching and relaxation. Particularly Mom, who experiences pain in her pelvic muscles following childbirth.
You must initially lie on your back with your knees raised to your chest. When you’re ready, spread your knees slightly wider than your hips. In order to stretch, lift your heels up and grip your toes with both arms. You must concentrate on relaxing your pelvic muscles as you perform this action, and you must hold it for 90 seconds.
5. Walk
The next sport that Mom can choose to engage in while breastfeeding is a simple walk. Spend 10 to 15 minutes walking around the house or apartment complex’s yard to complete this exercise.
Mom can invite her family and friends or bring her little child for a stroll. The best times to go for a walk are early in the morning or late in the day.
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