You can look fantastic and regain your pre-pregnancy figure
if you spare a few minutes every day for your body. With a little effort a
woman can look beautiful at any time of her life.
Motherhood is a unique experience in every woman’s life, her
very special dream. But in the age of “figure-consciousness” retaining a good
figure after childbirth becomes a definite problem for many a young mother.
In this age of “figure consciousness” retention of a graceful and slim body after childbirth warrants a regular regimen. |
Ending up with a pot-belly, flabby breasts, huge hips and
thighs and ugly stretch marks is one of the worst nightmares of most young
mothers-to-be. Post-delivery, many women
complain that they don’t like the way their lower bodies look.
However, there are no magic diets. But there are some
methods which when followed meticulously, will keep a woman’s body as attractive
as it was before the birth of a baby.
Do moderate exercise When You Are Pregnant
Exercising during pregnancy can help a woman and the child
in the womb stay healthy. By gently
stretching and doing mild exercises, you can stay as flexible as possible.
This can also help you maintain proper posture, decrease common discomforts such as backaches, fatigue etc and also improve your moods caused due to hormonal upheaval.
All in all, a comfortable and reasonable fitness routine during pregnancy can make a huge difference in the quality of your delivery and post-partum recovery. [Source]
This can also help you maintain proper posture, decrease common discomforts such as backaches, fatigue etc and also improve your moods caused due to hormonal upheaval.
All in all, a comfortable and reasonable fitness routine during pregnancy can make a huge difference in the quality of your delivery and post-partum recovery. [Source]
Exercise is not
recommended only if there is some medical and pregnancy related complication.
Only after your obstetrician / gynaecologist has given you the green signal
should you embark on an exercise regimen during pregnancy.
However, exercise performed during pregnancy is different
than your exercise at other times. Never
do any strenuous activity during your pregnancy. You should be extra-sensitive and pay heed to
the signals that your body sends.
Walking, swimming and other low-intensity exercises are
suitable for pregnancy. Walk in the morning at dawn for best results or if this
is not possible go for walks late in the evening. Avoid travelling in bumpy 3-wheeler auto-rickshaws
or even riding bikes, considering the condition of roads in our country.
Some yoga poses are also highly recommended during pregnancy
but you should do that only under the instruction of an experienced yoga practitioner.
Read about prenatal yoga and yoga poses
suitable for each trimester here
and here.
Exercise during pregnancy is meant to benefit you and your
unborn baby and as such it should be moderate and regulated and performed with
utmost care. Better to be safe than sorry.
Eat sensibly during pregnancy
Along with exercise, nutrition also plays a major role in
yours as well as your baby’s health. Try and eat a well balanced diet
throughout your pregnancy. You should be eating at least 300 extra calories a
day for the baby.
In the earlier stages, vomiting and nausea may make this a bit difficult but as your pregnancy progresses and you feel better focus on getting enough food. Eat foods with lots of fibre in them. This also helps prevent constipation. Read these home remedies for tackling constipation during pregnancy.
In the earlier stages, vomiting and nausea may make this a bit difficult but as your pregnancy progresses and you feel better focus on getting enough food. Eat foods with lots of fibre in them. This also helps prevent constipation. Read these home remedies for tackling constipation during pregnancy.
However, overeating during pregnancy leads to excessive
weight gain. Forget the old saying “Eating for two” during pregnancy. Eat
fresh, home-cooked food. Choose foods rich in calcium, folate, potassium,
vitamin C,
Vitamin B6, vitamin D etc. Also read the posts foods to eat during pregnancy & Top 10 foods to avoid during pregnancy. This WebMDarticle provides more details about ideal pregnancy diet.
Vitamin B6, vitamin D etc. Also read the posts foods to eat during pregnancy & Top 10 foods to avoid during pregnancy. This WebMDarticle provides more details about ideal pregnancy diet.
Sleep, Rest & Relaxation
Rest is of great importance, 8 hours of sleep and a short
afternoon nap are a must during pregnancy.
In the first trimester of pregnancy, one tends to feel sleepy
due to excessive production of progesterone hormone.
And it’s perfectly alright to have more sleep than usual. It’s only in later, particularly in the third trimester that a woman may have trouble getting deep, uninterrupted sleep.
And it’s perfectly alright to have more sleep than usual. It’s only in later, particularly in the third trimester that a woman may have trouble getting deep, uninterrupted sleep.
If you have trouble falling asleep during pregnancy, do not
take tranquilisers or over-the-counter pills or for that matter even try herbal
remedies.
Try to relax your mind with some relaxation techniques, like doing meditation, certain breathing exercises or pranayama like anuloma viloma and bhramari; however avoid holding your breath during any kind of breathing exercise.
Bhramari pranayam, in particular, has been found to be beneficial for pregnant women.
Try to relax your mind with some relaxation techniques, like doing meditation, certain breathing exercises or pranayama like anuloma viloma and bhramari; however avoid holding your breath during any kind of breathing exercise.
Bhramari pranayam, in particular, has been found to be beneficial for pregnant women.
As far as possible pregnant women should take afternoon naps
to fight fatigue and feel refreshed.
Afternoon naps have additional benefits also; according to recent studies, pregnant women who took afternoon naps for one to one and a half hours every day for at least 5 times a week had 22% less likely to have a baby with low birth weight.
Afternoon naps are beneficial to all and not just for pregnant women. Do read about the benefits of afternoon naps and contrary to popular belief noon-time naps do not ruin your night’s sleep.
Afternoon naps have additional benefits also; according to recent studies, pregnant women who took afternoon naps for one to one and a half hours every day for at least 5 times a week had 22% less likely to have a baby with low birth weight.
Afternoon naps are beneficial to all and not just for pregnant women. Do read about the benefits of afternoon naps and contrary to popular belief noon-time naps do not ruin your night’s sleep.
Also one should pay attention to sleep positions early in
the pregnancy and get into the habit of sleeping on one’s side, preferably the left
side. Lying on your left side ensures
proper blood circulation to the heart and allows the best blood flow to foetus,
uterus and kidneys.
Shifting sides once in a while during nights is natural but strictly avoid sleeping on the back or on your stomach. Also read how one woman wished she knew about these 5 things during her pregnancy.
Shifting sides once in a while during nights is natural but strictly avoid sleeping on the back or on your stomach. Also read how one woman wished she knew about these 5 things during her pregnancy.
Care of breasts and abdomen - prevent stretch marks
Wear properly fitted bra all time; you might even have to
wear them at night. A well-fitted bra helps
relieve any chance of back aches and pains.
Also get your breasts and nipples checked by your gynaecologist. Wash the nipples with water (don’t use soap) and while bathing, gently draw them out with your forefinger and thumb to prepare them for lactation.
Also get your breasts and nipples checked by your gynaecologist. Wash the nipples with water (don’t use soap) and while bathing, gently draw them out with your forefinger and thumb to prepare them for lactation.
Application of oils on breasts, abdomen & buttocks during pregnancy will help prevent stretch marks to some extent |
Since you are likely to get pregnancy stretch marks as a
result of the skin around the abdomen stretching to accommodate a growing
belly, you need to act early during the pregnancy.
Proper nutrition, eating a skin-nourishing diet full of vitamin E and other essential nutrients, adequate hydration, proper exercise regimen and maintaining proper weight during pregnancy will lessen the formation of ugly stretch marks. Do read How to maintain your ideal weight during pregnancy.
Proper nutrition, eating a skin-nourishing diet full of vitamin E and other essential nutrients, adequate hydration, proper exercise regimen and maintaining proper weight during pregnancy will lessen the formation of ugly stretch marks. Do read How to maintain your ideal weight during pregnancy.
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Also you may practice dry brushing. Exfoliating your skin
with a dry brush improves blood circulation and keeps your skin healthy. It can
also reduce the appearance of stretch marks that have already formed. Use a dry
brush made from natural bristles such as this.
Focus on areas such as buttocks and abdomen. Better avoid dry brushing on your breasts as they are sensitive during that period. Follow dry brushing with a shower to wash of dead skin cells.
You can start moisturizing and massaging the areas on your
body most likely to be affected by stretch marks such as breasts, buttocks and
abdomen with natural oils like coconut oil, olive
oil, almond oil, argan oil, lavender oil etc. Use gentle motions while
massaging. Focus on areas such as buttocks and abdomen. Better avoid dry brushing on your breasts as they are sensitive during that period. Follow dry brushing with a shower to wash of dead skin cells.
Vitamin E oil is also used by many as massage oil for stretch
marks. However, studies have found that high consumption of vitamin E during
pregnancy results in an increased risk of infant congenital heart disease.
Although external application is less likely to cause trouble, still to be on the safer side, it’s better to avoid vitamin E oil application during pregnancy.
Although external application is less likely to cause trouble, still to be on the safer side, it’s better to avoid vitamin E oil application during pregnancy.
Some women also use body butter (this one’s quite good) to moisturize their skin, tackle dry skin and itchiness
and for stretch marks. However if you
concerned about the safety of body butters or stretch mark oils such as bio-oil during pregnancy,
don’t use them.
[Also read: Beautiful and Pregnant: How to Manage Stretch Marks and Maintain Healthy Skin]
[Also read: Beautiful and Pregnant: How to Manage Stretch Marks and Maintain Healthy Skin]
Post-delivery, a tummy /abdominal binder or a maternity belt
such as this
is a must to avoid a pot-belly. It has to be worn for at least 3 months. This
also helps the organs that are loose to get back to their original
positions.
If you have had a normal delivery, you can start wearing it within a week of giving birth but if you had to go through a C-section, they you might have to wait for a 3-4 weeks to do this. In any case, you need to consult your doctor regarding your belly wrapping.
If you have had a normal delivery, you can start wearing it within a week of giving birth but if you had to go through a C-section, they you might have to wait for a 3-4 weeks to do this. In any case, you need to consult your doctor regarding your belly wrapping.
There is a notion among young women that breast-feeding
causes sagging of breasts. As long as the young mother wears a comfortable and
well-fitting maternity bra throughout, this problem will not arise. Women
should start wearing a maternity bra such as this
from 34th week itself.
Post natal exercises
Gentle post-natal exercise recommended and supervised by the
doctor or physiotherapist help not only in the strengthening of muscles but in
reducing excess flab. Needless to say these exercises should be performed
carefully and not be overdone.
Initially, the mother is taught a breathing exercise and leg
movement lying in bed up to 2 days after delivery till she feels stronger. Read
all the details about it here.
Post partum exercises
Normally it is recommended that a woman start an exercise
regimen 5-6 weeks after giving birth and after 8 weeks if she had to go through
a c-section. But in any case, listen to your body and start only if you feel
you are fit enough.
Each pound of fat that you carry is a receipt of 3500 excess
calories that you have had during your pregnancy. Unless you exercise, these
excess calories will be almost impossible to take off.
Resuming exercise at the earliest also is good for your
overall health and reduces your risk of post-partum depression. However do
consult your doctor before you embark upon any exercise regimen and stop
immediately if you experience symptoms like bleeding, headache, uneasiness,
giddiness etc.
Do check some of the exercise here and here. Also you may try post partum yoga under the guidance of an expert. Check this.
Do check some of the exercise here and here. Also you may try post partum yoga under the guidance of an expert. Check this.
Relaxation is very important after all these exercises. Lie on the bed on the right side. Take a deep
breath and see how at ease you feel. Take one or two deep breaths so that the
uterus gets support without any pressure.
Relax in a sleeping position for 20 to 30 minutes. Hear some soothing music,
to calm your jaded nerves.
Conclusion
All these exercises and relaxation routine will make a big difference to your mental and physical being. You can do these exercises for 3 months and also continue with it all your life.
By following all these pregnancy and post-pregnancy tips and
advice on diet, exercise, massage etc, you’ll become svelte within a short
time. And that perfect figure that you had aspired for after child-birth will
be yours!
And you can experience the joys of having a supple body that moves with grace and agility even after going through the arduousness of child birth.
And you can experience the joys of having a supple body that moves with grace and agility even after going through the arduousness of child birth.
So what exercises did you try to shed your post partum body
weight? Which types of exercises helped
you? Did you face challenges and issues while exercising?
And for those who are pregnant, do go over the tips and suggestions mentioned here as it will be of tremendous help to you in getting back to a fit and toned body after pregnancy. All of you do share your views in the comments.
And for those who are pregnant, do go over the tips and suggestions mentioned here as it will be of tremendous help to you in getting back to a fit and toned body after pregnancy. All of you do share your views in the comments.
(Contributed by Jyoti)
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