Author: robin

How To Reduce Tummy Fat: 7 Ways and Tips to Melt Away Belly Fat with Little Exercise

 

How To Reduce Tummy Fat

We all want to flatten our stomach. Sometimes it just seems way harder to do than it really should be.We try to bust out several crunches every day and go at it hard, but still can’t seem to get our stomach to flatten and our abs to shine like the ones on TV and in the magazines.

Here are tips that will help you in your quest with exercises to flatten stomach:

1. Running/Walking:

When it comes to doing exercises to flatten your stomach, there is no match for running and walking. You should be running at least 3-4 times per week for a minimum of 30 minutes each. If you don’t like to run, a brisk walk with quick moving steps can do the trick as well.

What this does is boost your metabolism to burn that fat off the tummy and help out along with other exercises to flatten the stomach.

2. Drink plenty, and I mean plenty, of water:

This is another tip that does not get the attention that it deserves when it comes to flattening your stomach and getting that six-pack we all want so badly.

8-10 glasses of water daily will aid in digestion, burn fat, clean-up and detox your body, and aid with exercises to flatten the stomach.
The Flat Belly Code

3. When it comes to drinking milk:

Whole milk contains a bit much fat and calories for adults. Switching to skim milk is recommended, however not all of us can stand skim milk. Go with 2% milk to help cut the fat to flatten your stomach.

I have personally been switched to 2% for a good amount of time now and there is barely any noticeable difference between whole milk and 2%. The benefits, not just for flattening your stomach, but for your health, in general, are astronomical.

4. Perform proper abdominal exercises:

Exercises to flatten stomach need to be performed at least three times per week. However, they need to be proper exercises. Proper stomach flattening exercises can do wonders in carving out that nice six-pack that will make others jealous!

5. Don’t eat before bed:

An oldie but goldie. I know many of our busy lifestyles do not allow for another choice. However, this is a key factor along with exercises to flatten your stomach if you’re going to a flat, washboard stomach. Try your best to stop eating about 3 hours before bedtime.

If you must eat, go with some light vegetables or fruits. Trust me; you can get used to it. Not eating large, fatty meals before bedtime can make a huge difference.

6. Avoid “bad carbs” as much as possible:

Who doesn’t love a nice dish of pasta? Jambalaya with chicken and shrimp.. yummy. White bread, white rice, potatoes, you name it. White rice is another favorite. However, if you want to flatten your stomach, you must limit your intake of these types of foods.

You still need the fiber, so supplementing your diet with leafy green vegetables and fresh fruits is a great idea. Brown rice, whole wheat bread.. you can still enjoy life with low-carbs! Speaking of enjoying life…

7. Exercises to flatten stomach = Everything in moderation:

It is not a good idea to go crazy and completely cut off your favorite foods and things you enjoy the most. That usually just results in a relapse and people going back to the same old eating habits that they had back at square one.

Once in a while, treat yourself to something good, without worrying about the fat content or the calories. Consider it a reward since you’re so diligently following your plan of exercises to flatten the stomach.

A flat stomach is very possible to achieve; you just have to work at it!

Exercises To Flatten Stomach [http://www.lizrosenbaumfitness.com] – Do Not Make These Mistakes!

It is imperative that these mistakes be avoided when doing exercises to flatten stomach. We all wonder if we may be doing something wrong when training to develop our 6-pack abs.

To get more information about how to reduce tummy fat, click here.

 

Related:

It’s no secret that many people dream about a flat and elastic stomach. Without it, unfortunately, you cannot have a really beautiful and tight figure.

To achieve the goal, women are ready to use various creams and means, take debilitating diets and even buy highly advertised belts for the belly. But the result will be minimal.

And the whole secret is that you can really tighten your stomach only with a help of special exercises that strengthen your muscles and eliminate excess weight around your waist.

 

How to Tighten Belly after Pregnancy

The question of how to tighten the belly after childbirth worries almost every new mom. In this case, you should follow these recommendations:

– Make daily walks briskly (at least 20 minutes per a day).

– Be sure to wear a postnatal bandage.

– Try to sleep on your stomach, which contributes to a prompt reduction of the uterus.

– Perform a simple exercise with your baby: put it on your chest or legs and slowly get up, holding baby this way.

– Constantly draw in the belly, try to maintain in this position. The first result will be visible in a few weeks.

– Massage your problem zones by directing a stream of water. You can use either warm or cold water.

 

It is also important to remember that it is possible to begin physical exercises as early as 6 weeks after the natural birth that has passed without pathologies, and 3 months after cesarean section.

Secrets of Exercise Effectiveness in Home Conditions

Without a doubt, you can restore your belly to an attractive appearance only through hard work, but for this purpose, it is not necessary to go to the gym every day.

There are many significant advantages of home-based training, among which, for example, is the opportunity to save time and money or conduct daily training on a personal schedule.

Performing any set of exercises for tightening tummy should be preceded by a warm-up, which provides the necessary warming up of the muscles. In principle, it can be absolutely any movements, for example, dancing or jumping rope.

Skin Tightening in the Problem Area

Improve a tone of the skin around your belly can help any exercises aimed at strengthening the press. But the most effective are the following exercises:

– Do this exercise in any position: standing, sitting or lying. Having exhaled, it is necessary to hold your breath for a few seconds, while drawing in your stomach as much as possible. Then follows a deep inhalation. This exercise tightens skin and strengthens the muscles and helps to reduce the uterus after pregnancy.

Related: Fastest Way To Lose Stomach Fat: 3 Flat Belly Detox Recipes

– “Cat.” Stand on all fours, tilt your head and arch your back (out of here is the name of the exercise). This state, you need to maintain for 8-10 seconds, then take a deep breath and straighten up.

– “The Plank.” Take “lying down” position, placing your body parallel to the floor. Hands and feet should remain straight, which allows you to keep all muscles in tension. At first, the exercise is performed within 10-20 seconds, but gradually the time should be increased to 2 minutes.

– Stand on all fours, strain your tummy muscles. Having exhaled, simultaneously straighten the right arm and left leg so that they form a straight line. Hold for 3 seconds, then exhale and take the starting position. Repeat the exercise with the left hand and right foot.

Exercises for Normalizing Stomach and Torso

There is a mass of effective exercises that can make your belly and torso beautiful and fit. The most popular of them are:

– Lying on the floor, put your hands behind your head, legs bend at your knees, and put your feet on the floor. Raising your head from the floor, try to reach with your right elbow to left knee, and then vice versa. Exercise is designed to strengthen the muscles of belly.

– In a standing position (legs on the shoulders width) perform right-to-left inclinations.

– Post natal exercise to reduce tummy “Mill”. Standing on the floor, tilt your body forward so you can reach on your feet fingers. This gymnastic exercise is useful for press, lateral muscles and strengthening of the back.

– Take the “standing” position and, holding to edge of the table, perform alternately swings with each foot back and forward. The legs must be straight, and the feet should be raised as high as possible.

Strengthening of the Bottom Press

The lower part of tummy is the most problematic zone, and in order to restore its attractive appearance, you have to work harder. The most effective are such exercises:

– Lie on your back and lift straight legs in such a way that the shoulders and spine do not come off the floor.

– Bend your legs, bring them together and alternately lower them.

– Lie on your back, bend your knees, and put your feet on the floor. Better your press by lifting the torso on 90% angle.

Gymnastics with hula-hoop

Torsion of the hoop or hula-hoop can significantly increase blood circulation and tighten the belly muscles, which have lost their elasticity. Thanks to this, the amount of accumulated fat begins to decrease, and the figure becomes cherished.

The most suitable for such gymnastics are rollers or suckers, but to achieve the goals, for training should be given at least 15 minutes.Of course, the first days of training will be quite difficult, many people after using hula-hoop even have bruises on the body. But in a couple of weeks, the positive result will be obvious.

That is why torsion of the hoop is rightfully considered one of the most effective exercises for tightening a belly.

Post Natal Workout 4

When to Expect the First Results?

With the right approach, workouts can bring the first notable results fairly quickly. In two weeks the muscles will become firmer, and the stomach will begin to decrease in its size. And a month later, these changes will be so obvious that the transformed outlines of the figure cannot be overlooked.

But, in order that all these bright prospects become a reality, the exercises should be conducted regularly, and not occasionally.

And, of course, having achieved the first results, don’t stop the training, otherwise the problem of a sagging tummy can return pretty quickly.

To get more information, click postnatal exercise.

 

Related:

10 Minute Workouts For Pregnant Women

Importance Of Post Pregnancy Exercise And How To Get Started

3 Exercises That Make The Best Workout For Post Pregnancy

3 Simple At Home Post Pregnancy Workout

 


10 Minute Workouts For Pregnant Women

 

Becoming a mother is the best experience in the world. No other pleasure can come close to it. The body of a woman goes through a large change during the months of pregnancy. This is a transitional period when the body gets ready to support another life within it.One of the biggest misconceptions about exercising during pregnancy is that it is not safe. It’s quite the opposite. Obviously, some concessions must be made in light of the unique physical demands of pregnancy. Heavy exercise is not recommended, nor is an exercise for a prolonged amount of time.

 

Go onto your hands and knees and make sure your back is flat. Lift your right knee forward and then extend your right leg backward until it is straight. Repeat this exercise 10 times on each leg, always making sure you keep your back straight.

 

Ball Squats: Place the ball on the wall behind your lower back. Step forward, standing with your feet shoulder-width apart. The next step is to sit down to your knee height very slowly and then push back up again. Do this work out for 12-15 times.

Wear the appropriate shoes for walking especially that now you are pregnant always wear shoes that are comfortable to you so you wouldn’t injure yourself. So buy good shoes. Wear the right clothes for walking don’t wear anything too tight on you, you want freedom, not tight clothes to make you feel constricted.

 

Swimming is a great pain reliever when it comes to strained joints and a stressed out back. So for a pregnant woman like you, swimming is one of the first options there are for you to exercise and trim up. So to get the exercising going and get a sexier body, swimming 20 to 30 minutes a week will do that pretty well for you. It will keep you in shape during your pregnancy and help you regain your naturally slimmer body with ease.

 

Just place your hands against the wall. Then bring your body to the wall until your nose almost makes contact with the wall. Then push your body off. Try to do for as many reps as you can. Shoot for doing three sets. This will work your upper body, chest, arms, and shoulders. If you can, try to do these pushups 3 or 4 times a week.

This is a nice, smooth exercise. The bouncing is pretty minimal actually. It’s not like you’re going to be jumping 5 inches up off the mini-trampoline. Instead, you sway your feet back and forth while your toes never leave contact with the mini-trampoline. Only your heels lift off it. Do this for a total of 15-20 minutes a day. It’s a great exercise for diminishing cellulite as well. Do this every day.

 

A judicious combination of healthy diet and easy workouts could be extremely beneficial for your health during pregnancy. At the same time, it will be right for the child in the womb as well. Most pregnant woman suffers from one major health hazard. They accumulate fat that destroys their body shapes. If you stick to a good diet and healthy workout, such things will not happen and you will not lose your attractive body structure during pregnancy.

 

During pregnancy, you should try and maintain your exercise intensity between 5-7, the fitter you were before pregnancy and the more exercise you have done during then, the safer and more appropriate it is to stay closer to a 7. If you didn’t exercise before pregnancy, then it would be better for you stay closer to a 5 and build it up slowly. When you are applying this method is more appropriate to see if you can push yourself that little bit more, for example, if you did 15 reps of a dumbbell squat using two 4kg dumbbells and found it relatively easy but wasn’t sure if you could push yourself think about this scale.

Workouts For Pregnant Women

The rationale why it is believed to be the best exercise is that it exercises not only their cardio but also their arms and legs. They will also feel lighter even though they are heavier than their usual weight when they are not pregnant. Another enjoyable exercise for pregnant women is dancing. Here they can do it at home; they just need to play their favorite music and start pumping their body.

If you like 10 Minute Workouts For Pregnant Women, click here for more workout information.

 

Related:

A Beginners Guide to Post Natal Exercise To Reduce Tummy and Back in Shape After Giving Birth

Importance Of Post Pregnancy Exercise And How To Get Started

3 Exercises That Make The Best Workout For Post Pregnancy

What you Need to Know About Workout For Post Pregnancy

Tips For Getting In Shape While Pregnant

 


Source: Active.com

Importance Of Post Pregnancy Exercise And How To Get Started

 

post pregnancy exercise

 

While there is no doubt that pregnancy followed by childbirth is one of the most momentous event in a woman’s life, quite often getting back into shape is a problem for her. In a world where looks and appearances to do matter a lot, getting back into shape and have an adorable figure is becoming extremely important. It is but normal for women to go a bit out of shape after delivery but there are many ways and means by which things can be corrected. Today there are a number of post pregnancy exercise options available and we will learn more about it over the next few lines.

 

Advantages Of Such Exercises

It has proven that choosing the right post pregnancy exercise can help in weight loss because of the following reasons:

Regular exercise after pregnancy can:

Help in rapid weight loss provided it is supported by regulated calorie intake.

Give more strength and tone up the abdominal levels.

Play a big role in increasing the fitness levels of the heart and improve cardiovascular functioning.

Also help a lot in boosting and giving a push to energy levels.

Can also help in relieving and reducing stress levels.

Help in getting better quality of sleep.

Apart from the above it has been found that improved physical activity with the help of the right post pregnancy exercise regimens could also be a good way to set a positive example to the child as it grows up. A mother is the best teacher for a baby and therefore a good teacher is expected to set examples for others to follow.

How It Can Help Breast Feeding

There are a few women who believe that exercising immediately after pregnancy could have a negative impact on the breasting feeding of the newborn child. This is wrong because exercise does not deplete composition or volume of breast milk. On the other hand it could help in augmenting the secretion of breast milk by activating certain hormone. The composition of breast milk could also improve.

 

However one should avoid vigorous exercise because it perhaps could lead to higher secretion of lactic acid which could slightly alter the taste of the milk and make it sour. However, such instances are very rare and few and far between.

You Could Make Some Slight Changes

If the doctor feels that you should opt for vigorous exercise during the initial months of breastfeeding, you could make some changes. You could consider breastfeeding the baby before the workout. You also could pump the breast milk and store it before workout. The same milk can be given to the baby post the workout. You also could look into the option of exercising and then taking a shower. You could pump out a small quantity of milk and breastfeed the child after 30 or4 40 minutes.

When To Start Workouts

If you have had a normal vaginal delivery, it would be okay to start exercising within a few days. You must feel ready and comfortable and that is what matters. If you have delivered the baby through C-section, or have undergone significant vaginal repair or suffered by complicated delivery, you must get into touch with your healthcare provider and follow his/her advice.

What Should The Goals Be

If your health is normal, the Department of Health & Nutrition & Human Services recommends that you spend at least 150 minutes a week or aerobic activity and it should be of moderate intensity. You should try and spread the 150 minutes across the week rather than concentrating on a few days of the week. A few more points must be kept in mind.

You must pay importance to warming up and cooling down. You must start slowly and pick up pace gradually at your comfortable pace. It also is important to stay hydrated by drinking plenty of fluids. It is also suggested that you must wear a supportive bra. You could also think of wearing nursing pads if you find that your breasts are leaking. You must not exercise if you feel pain in any part of the body or if you are uncomfortable.

Which Exercises To Try

Starting with a low impact and simple exercise like walking is the best way to start. If you need company, you could join a suitable postpartum exercise sessions in a local gym or in a community center. You also could consider doing these specific exercises subject to your health care provider okaying it:

 

Pelvic Tilt

This exercise could be helpful in strengthening abdominal muscles. It is simple and not be difficult to do. It requires lying on the back on the floor. The knees should be bent. The back should be against the floor. You could tighten your abdominal muscles and bend the pelvis up gradually. You must hold it for 10 seconds. It should be repeated around five times and should have 10 to 20 repetitions.

 

Kegal Exercise

This is a great exercise for toning pelvic floor muscles and they help give better support to the uterus, rectum, small intestine and bladder. You must contract the pelvic floor muscles. It could be akin to your effort at stopping urinating midway. You must hold it for 10 seconds and then release. The relaxing phase should also be for 10 seconds. You must try and look to achieve 3 such sets of contractions and relaxation each day. When urinating, the exercise should not be done.

Barriers To Overcome

Caring for the newborn and devoting time for exercise can be a problem. There also could be hormonal changes which could bring changes to you emotionally. You may feel tired for full day’s workout. The secret lies in not giving up. You must take the help of your partner, friends and family. You could take your friend’s help and stay on course. You could have your child beside you in a stroller or pram while doing these exercises.

 

Conclusion

At the end of the day there is no doubt that post pregnancy exercise is not easy. However, once you are into it, you will be able to see the difference. Your energy levels are bound to increase and you will be able to manage your newborn baby better in all aspects.

If you like post pregnancy exercise, click here for more workout information.

 

Related:

A Beginners Guide to Post Natal Exercise To Reduce Tummy and Back in Shape After Giving Birth

10 Minute Workouts For Pregnant Women

3 Simple At Home Post Pregnancy Workout

What you Need to Know About Workout For Post Pregnancy

Tips For Getting In Shape While Pregnant

 


Source: Mayoclinic.org

3 Exercises That Make The Best Workout For Post Pregnancy

 

he Best Post Pregnancy Workout

Post pregnancy fat can be tough to get rid of. The idea that you have to pull of thousands of crunches to lose the belly fat can be scary! However, you do not need to be scared, science is on your side. It has been observed that doing crunches only exercises the outer abdominal muscles and does not have any effect on the muscles underneath them. This is why crunches are ineffective in toning your ab muscles as your inner muscles are not strengthened. In fact, doing crunches alone and only toning the outer abdominal muscles can worsen your belly bulge. The only way to have toned abs and a flat stomach is by exercising the abdominal muscles from the inside to the outside, as recommended by fitness experts.

Keeping these facts in mind, several post pregnancy exercises have been designed to help you tone your abs and get a flat stomach as soon as possible. The exercises start by first making you work on toning the transverse, which is the deepest abdominal muscle. The first exercise called the Pelvic Tilt works on this muscle and is recommended for the second week after your delivery. You can start with this one and move towards adopting the next one in your regime as advised until you are doing them all. You should aim to do all the five exercise about three to four times each week. As you progress and master each move, the results will begin to appear. Here are the workouts:

1) The Pelvic-Tilt

Practice this move starting from about a week after the birth of your baby in case you have a vaginal delivery and if you have had a C-section delivery, you should ideally wait at least up to 8 or 10 weeks. For this exercise, you have to first lie flat on your back and keep your knees bent. Place a pillow right under your hips and one more pillow between your knees. Keeping your feet flat and hold your arms at your sides, take a deep breath and then exhale. Then draw your abs muscles in and try to slightly tuck your pelvis under by squeezing your buttocks and do a Kegel. Hold this for five seconds and then release, do these up to ten reps. The primary benefits associated with this exercise, the Pelvic Tilt, include an Improvement in your deep abdominal strength and also your overall stamina.

2) The Pelvic-Bridge

After about six weeks of your delivery date, you can add this move to your routine. First lie flat on your back with your feet apart by about the hip-width and keep your knees bent. Take a deep breath and then exhale while drawing your abs upwards and inwards toward your spine. Next, tilt your pelvis upwards and lift your hips above the floor, moving into a bridge like shape. Finally, lower down slowly to the initial position. Repeat these until five reps and slowly build up to ten reps at a time. The primary benefits associated with this exercise, the pelvic bulge, include the strengthening the transverse muscles, your buttocks as well as your lower back.

3) The Heel Slides

In order to do this, first lie flat on your back and bend your knees, keep your feet at hip-width apart from each other and draw your abs in. Next, flex your left foot by pressing your heels downwards onto the floor. Keep your pelvis absolutely still and take a deep breath and then exhale at the same time using your deeper abdominal muscles to steadily push your left foot’s heel away from your own body, keeping your knee bent slightly. Then slowly return to your initial position. Change sides and do up to five slides on each of the sides, and work your way up to ten reps. The primary benefits associated with the third exercise, the heel slides include the strengthening of your transverse muscles as well as your lower core. It also supports your core. You should practice these three exercises in the given order for up to two more weeks and then add the next move to your exercise regime.

Sticking to an exercise regime of about three to four days a week and practicing these workouts religiously will certainly help you get in your former shape quickly. Hard workers can quickly achieve their body’s former glory within four to six months.

If you like best post pregnancy workout, click here for more workout information.

 

Related:

A Beginners Guide to Post Natal Exercise To Reduce Tummy and Back in Shape After Giving Birth

Fastest Way To Lose Stomach Fat: 3 Flat Belly Detox Recipes

3 Simple At Home Post Pregnancy Workout

What you Need to Know About Workout For Post Pregnancy

Tips For Getting In Shape While Pregnant


Source: Fitpregnancy.com

3 Simple At Home Post Pregnancy Workout

 

at home post pregnancy workout

Stepping into motherhood is certainly the best experience ever. Whenever you hold your little angel in your arms it gives you immense joy like nothing else ever can. Though childbirth brings so much happiness and fills your world with joy but it also is an experience that changes most women physically and mentally. After the nine months of pregnancy, many women find it difficult to get back into shape perhaps because it is tough and also because they are not doing things the right way. So, to get you started and to help you move in the right direction we shall now discuss with you 3 at home post pregnancy workout that has worked for every new mom.

 

Warm Up

 

Before starting any exercise routine you need to warm-up, as this helps prevent injury. Get your heart pumping by practicing leg kicks for a minute. After this jog in place for a minute, and then practice jumping jacks for a minute, and you are ready.

1. Side Kicks

 

Sidekicks target your legs and hips, prevents cellulite, and firms up the glute and hip area.

 

To practice this exercise you need to stand with your feet at a hip-width distance. Now, lean towards your right and point the left foot. Next, bend your right knee and kick out with full force. Repeat 20 times as fast as possible on both your legs, and perform 2 sets.

 

2. Wide-Grip Rows

 

You might have seen that your shoulders have stooped forward or you have a changed posture since childbirth. This perhaps is because of the weight you have carried in your stomach that has had an impact on your muscle and they are not as strong as they earlier were. To get back the right posture you need to practice rows using a resistance band.

 

To start, you need to sit keeping the band looped around your feet and hold a handle in each of your hands. Keeping your hands in a wide grip position, contract both your shoulder blades while keeping your shoulders down. Pull with full force, perform 15 reps, and practice three sets.

 

3. Reverse Lunges with Kick

 

As women easily store more fat around their thighs and midsection it is important to target these areas as part of your at home post pregnancy workout. Reverse lunges are a great exercise as it works your glute muscles and hamstrings, and also reduces stress on your knees.

 

To start performing this exercise you need to stand with your feet next to each other. Now, step back using one leg, bend both your knees making sure they make a 90-degree angle. Your back and front foot should be straight, and your knees should not go beyond your toes. After stepping back into the lunge, you should kick your back leg forward, and bring your foot back down next to the other, and then switch sides. Perform 10 repetitions, 3 sets, to shape your lower body really fast.

 

So, these are the three post pregnancy exercises that you can start practicing right from today to get back into shape, to enjoy a better posture, and to feel more energized.

If you like at home post pregnancy workout, click here for more workout information.

 

 

Related:

A Beginners Guide to Post Natal Exercise To Reduce Tummy and Back in Shape After Giving Birth

3 Exercises That Make The Best Workout For Post Pregnancy

What you Need to Know About Workout For Post Pregnancy

Tips For Getting In Shape While Pregnant

 


Source: Fitnessmagazine.com

What you Need to Know About Workout For Post Pregnancy

 

 

For some ladies, that joyful period when a snugly and warm newborn arrives can be combined with emotions as a result of the changes that happen in their body after they give birth. However, in case you’ve given birth, you find yourself overweight and you’re not happy with how your body appears, you do not need to worry yourself as there are several effective proven tricks that can help you shed the extra pounds of flesh in your body and thus stay fit.

This write- up will give you several workout types that are meant for post pregnancy and also give you several factors that you should combine with the exercises in order to reap maximum benefits.

Workouts for Post Pregnancy: What you Need to Know if you’ve Recently Given Birth and you’re Troubled with your Body Appearance

 

Squatting

Squatting is a great workout for post pregnancy as it will work the entire lower body. This workout will also elevate your heart rate and thus you’ll experience a cardio benefit once you impute it in your workout regimen after pregnancy.

 

Step- up

This exercise will not only work your lower body but the glutes as well. While conducting this workout, stand in- front of a chair or bench and step up using your right leg while making sure that the left leg is perfectly extended behind you. Focus on carefully maintaining your balance and repeat the workout at least 10 times for more effective results.

 

Push ups

Push ups is a great workout for post pregnancy as it will strengthen your shoulders and chest. While performing push ups, keep your neck in line with your spine always and carefully lower your body towards the floor. However, these post pregnancy exercises will also require you to adhere to another lifestyle routine so that you can hassle free reap maximum benefits from them.

Let us now have a look at some of the other things you’ll require to give attention to in order to reap maximum benefits from what these workouts meant for post pregnancy are meant to offer.

 

Beneficial Lifestyle Routines that will Make you Achieve the Ideal Body Shape after Pregnancy

 

Tip#1: Consuming Healthy Meals:

 

Try to eat small healthy meals also when you are trying to lose weight and thus stay in shape after pregnancy. Generally, eating small healthy meals at regular intervals will effectively boost your metabolism rate and make your body flexible and efficient when operating. This will eventually make your body calories be burnt at a faster pace thus cutting out significantly the fat deposits in your body that are making you overweight after you’ve delivered.

workout for post pregnancy

Tip# 2: Reducing your Rate of Consumption of Foods Rich in Calories:

 

Either consume less or eliminate consumption of calories rich foods like soda and candy completely after pregnancy as they can make you become more overweight. Basically, replacing foods rich in calories with vegetable drinks and fruits is an important trick of avoiding the nutritional habits you often adhere to, which make you usually have excessive fat in your body.

 

Tip# 3: Seeking for the Assistance of a Trainer or Nutritionist:

 

Consider hiring a trainer who will guide you properly through the various workouts that are meant to reduce weight after a person has given birth. Also, seek for the assistance of a nutritionist if you want to be advised on the food types to consume and the ones to avoid after pregnancy.

 

Last, but definitely not the least, avoid smoking and consuming alcoholic beverages as they can hinder you from experiencing the various benefits that workouts for pregnancy are meant to offer. Thank you.

 

Related:

A Beginners Guide to Post Natal Exercise To Reduce Tummy and Back in Shape After Giving Birth

3 Exercises That Make The Best Workout For Post Pregnancy

Tips For Getting In Shape While Pregnant

3 Simple At Home Post Pregnancy Workout

 

Source: Webmd.com

Tips For Getting In Shape While Pregnant

 

Getting In Shape While Pregnant

Weight gain during pregnancy is vital for the health and development of your baby. Therefore, maintaining desirable shape when pregnant should not be aimed at preventing weight gain. Nevertheless, regular exercises during your pregnancy are essential because the benefits start immediately and extend beyond the pregnancy. You will feel fit throughout your pregnancy and aches and pains that emanate from the pregnancy will be relieved. Doing exercises that strengthen your abdomen and the pelvic also prepares you safe delivery. Furthermore, regular exercises throughout your pregnancy restore your body to its pre-pregnancy shape and weight after you deliver. However, it is imperative to consult your health care provider before embarking on or continuing with fitness program. This is in order to ensure that your workouts while pregnant will be risk free for both you and your unborn child. Normally, there are various steps of getting in shape while pregnant and at the same time ensuring that you maintain the necessary weight gain during your pregnancy. The steps include the following;

#Step one: Make a fitness program 

Start by making a fitness program which should be approved by your health care provider. The familiar exercises you can include in your plan are: swimming, walking, jogging, running, aerobics and yoga. These common exercises are considered safe whether you are continuing or starting them during your pregnancy. Experts regard swimming as one of the safest exercises which not only boosts your fitness but also support your body weight.

Step Two: Warm up before your workouts

After making your fitness plan, you should ensure that you warm up before starting your workout routine. You may walk for a couple of minutes or do vital exercises such as stretching your calves, neck and shoulders. Basically, the warm-up should last for at least five minutes. After the exercises, you should also take a few minutes to cool down.

#Step Three: Do exercises aimed at strengthening your abdominal and pelvic muscles

Perform exercises such as kegels, pelvic floor stretches, and abdominal exercises daily. These exercises strengthen your stomach and pelvic muscles thus helping you to prepare for delivery. Additionally, abdominal and pelvic exercises improve bladder control during your pregnancy.

#Step four- Maintain a regular workout schedule

It is necessary to maintain a regular workout schedule while getting in shape during pregnancy. In case you did regular exercises prior to your pregnancy, go on with the schedule provided that you feel ok and you doctors allows. If you are starting to exercise while pregnant, you should begin it in a simpler way after talking with your physician. For instance, you can start with just five minutes of exercise in a day and increase by five minutes every week up to when you can exercise regularly for half an hour in a day.

Getting In Shape While Pregnant

#Step Five- Consume additional calories every day

As mentioned earlier, you need appropriate weight gain for the health and development of your baby. As you exercise to get in shape, you lose some calories and hence the need to replace them. You should therefore take between 300 and 500 calories every day or as advised by your doctor.

If you like getting in shape while pregnant, click here for more workout information.

 

Related:

What you Need to Know About Workout For Post Pregnancy

3 Simple At Home Post Pregnancy Workout

3 Exercises That Make The Best Workout For Post Pregnancy

 


Source: Livestrong.com