Being a good mom and being fit at the same time? Many moms think that these things don't really go together. After all, your little bundle of joy needs your attention more than anything else in the world. You'd like to go to the gym but the thought of leaving your baby alone is heartbreaking. Soon enough, you find that you barely have time to wash your hair, let alone go out and do some sports. We have some good news. Your baby can actually help you get back in shape!
Many Hollywood stars have a baby and a month later they're already in front of a camera with a perfectly flat belly, as if they were never pregnant at all. The reality is that a normal mom doesn't have a team of nannies, cleaners, cooks, personal trainers, and nutrition specialists. Don't try to imitate them and have unrealistic expectations for yourself. You can reach your goal slowly, one step at a time.
Forget about diets
Starting a diet right after you've had a baby isn't a good idea. Pregnancy is exhausting for the body both physically and mentally. You need proper nutrition to recover, not to mention that breastfeeding also takes a lot out of you. Did you know that breastfeeding itself makes you lose weight? Starting a reducing diet after giving birth will cause you more harm than good.
Healthy food isn't a diet. Many moms are so busy with their baby that they simply forget to eat. Instead of eating a proper meal, they eat something that will provide an energy boost – a piece of chocolate, pastry, crackers, etc. If you want to be fit and have a healthy baby, you also need to think about yourself. Always have fresh water ready and make it a point to drink at least 2,5 liters every day. Your menu should also include fruit, vegetables, proteins, fats, and quality carbohydrates. Don't be stressed about calories. A well-rounded and quality menu will help you get rid of the extra kilograms.
Start exercising when you feel like it
Every pregnancy and childbirth are different. Some new moms are up and about in a few days, while others need help getting out of bed even a few weeks after. You should use the postnatal period mainly for rest and regeneration but if your childbirth was without problems and you feel good enough, you can begin with some light exercises. Physical activity can help decrease postnatal depression.
Do you remember how we used to exercise in school? First, we rolled our wrists, then out elbows and shoulders and then we repeated the same process with our legs and neck. You can do the same mini-exercise at home even in bed after childbirth. It's easy for the body and it will get your blood flowing. Later, when you start feeling well enough, you can go on short walks. Your baby in a stroller will love them too! Once you get used to walks, you can experiment with your walking tempo and even try your roller skates again.
Did you exercise when you were pregnant? Great! Getting back in shape will be even easier for you. After childbirth, experts advise starting with the exercises you did during the last trimester. Later, you should continue with the exercises from the second trimester and then from the first trimester. Reversing the order of exercise difficulty will slowly return you to the shape you were in before your pregnancy.
At least 8 weeks after childbirth, you should not go running or do 'jumping' exercises. During pregnancy, the hormone relaxin is produced in the body and it makes your joints softer and more vulnerable. You can hurt yourself if you strain your body too much with activities such as running, jumping, aerobic, etc.
Exercise your pelvic floor, back, and belly
Pregnancy and childbirth make the muscles weaker. If you also opt for babywearing (carrying your baby in a scarf), you're giving your back a pretty hard time. Exercises that are good for your pelvic floor are easy and you can start doing them right away. After childbirth, some moms suffer from urinary incontinence even during tasks that require very little effort. If this is the case for you, you can try Kegel exercises. Tighten your pelvic floor muscles (as if you were trying to hold urine), hold them like this for 3 seconds, then release. Repeat this process 10 times several times every day. After a few months, Kegel exercises will help strengthen your pelvic floor muscles.
Yoga and pilates will help you strengthen your back, belly, and pretty much all other muscles. You can find many exercise videos on YouTube that are aimed specifically at women after pregnancy. If you had a c-section, you should wait until the wound is fully healed. It can sometimes last up to a few months. You know your body the best and so you'll know when the time comes to start exercising.
Swimming is also very good for your back, however, you should avoid it the first few weeks after having your baby. The cervix may still be expanded after childbirth and you could get an infection from the bacteria in the water. You should definitely include swimming as an activity later on.
Exercise with other moms
Let's be honest, getting yourself to exercise at home is a pretty hard thing to do. You try to motivate yourself but it doesn't always work. Try to look around for salsa courses for moms with babies, maybe there are some in your area. If not, you can also try group exercises, yoga, and similar courses that will get you out of the house into a group of other new moms that you can talk to. You can also include your baby, which is great!
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