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Post Pregnancy Exercise To Reduce Weight

Abdominal Muscle Training

Women gain a lot of weight in pregnancy. Till your diastasis recti heals, these exercises will help strengthen your abdominal muscles.

SYMPTOMS

Simple techniques
  1. Exercise Technique:

    Caesarean moms should consult the doctor before exercising. This exercise has two levels. Start with level 1 & move on to level 2 in a few days, after getting comfortable. 

    Level 1:
    1. Lie down on your back on a non-slip yoga mat 
    2. Raise your left leg about six inches off the floor and rest it back 
    3. Raise your right leg six inches off the floor and rest it back
    4. Repeat the exercise 16-24 times every day 
    Level 2:
    1. Once you are confident with level 1, you can start with level 2. However, it is important that you let your episiotomy heal before you move to level 2
    2. Lie down on your back on a non-slip yoga mat
    3. Raise your left leg six inches off the floor. However, this time, while bringing it down, do not rest it on the floor
    4. Raise your right leg six inches off the floor. Bring it back but do not let it rest on the floor 
    5. Repeat the exercise 8 times
    6. As you build strength and your stamina increases, you can increase the repetitions
TIPS
  • Do not exercise excessively
  • Exercise 3-4 days a week for 45 min each
  • Wear comfortable clothing

These remedies are based on the principles of Ayurveda, the ancient Indian science of healing, and are completely natural, non-invasive, and can be prepared at home. Consult your doctor if the symptoms persist. Refer to the terms of use.

Sonali Shivlani

Childbirth Educator,

Sonali Shivlani is an internationally certified pregnancy, lactation and child nutrition counselor. She has worked with more than 15,000 couples and has conducted pregnancy and parenting sessions and workshops internationally. She is the Executive Director of the Pregnancy Fitness Educator Program at CAPPA International and trains candidates in the field of prenatal fitness.

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