Many women tend to believe that after child birth they will lose weight naturally and get their pre-pregnancy body size and shape back automatically. Sadly, that’s a misconception. A woman’s body goes through several dramatic physical changes during nine months of pregnancy. For instance the uterus and its lining enlarge some 500 times the normal size by the eighth/ninth month. Therefore post-delivery, it may take weeks, even months — and some effort — for the body to get back to its normal size and shape.
PW spoke with health and fitness experts to share suggestions about best ways and means for women to get back into shape after child birth.
Be calm & patient
Weight loss takes time; the body needs time to recover from the stress and strain of pregnancy and child birth. Therefore calm and patience is necessary. Don’t expect overnight miracles. And most important, avoid post-partum fad diets.
Eat healthy
• After delivery, the body sheds about half the weight gained during pregnancy. But, it still retains fluid which will be lost over the first few weeks after child birth. Some stored fat is required to help produce breast milk.
• Ingest a healthy diet with foods rich in protein (meat, fish, yogurt, cheese and beans) and fibre (green vegetables and fruits). Breastfeeding also aids the body toning process.
Flow into fitness
Ease yourself gradually into a fitness regimen starting with light exercises. Don’t push yourself too much. During the first six weeks after child birth, start with walking about the house doing daily household chores. If you are able to and your doctor advises, it’s good to start pelvic floor exercises to prevent postpartum incontinence, and help the uterus get back to normal. You could also try brisk walking, cycling, jogging or swimming. But if you have had a C-section or any other complications, please consult your doctor before initiating an exercise regimen.
Exercises
The following exercises are very effective for new moms:
Kegels. As soon as you feel able, contract and relax the pelvic muscles. Simply squeeze as if you’re trying to stop the flow of urine. Hold for three to five seconds. Then relax. Do this five times. Kegel exercises strengthen pelvic muscles.
Hip strengthening. Lie on your back. Bend your knees. Lift hips upwards slowly, as high as you can. Then lower them slowly. Start with ten and increase to 15. Do three sets per day.
Leg lifts. Lie on your back with knees bent. Lift hips off the ground, as high as you can. Lift one leg, hold for four seconds. Then lift the other leg. Do this ten times.
Stretching. Stand straight, lift hands up, then slowly bend down and try to touch the floor. Repeat ten times.
Back stretch. Lie on your stomach. Keep palms on the floor next to your stomach, with elbows bent. Lift your head and bend backwards as far as you can.
Cat and cow. Get on all fours. Lift your upper back with head tucked in. Now open your shoulders and look forward, arching your back. Repeat ten times to strengthen back muscles.
