To Start
Basically when to begin
exercise, says Rivera, really
depends on the events of
labor and the six weeks “ALL
CLEAR” by the client’s GP.
“However, it is fine to embark
upon transversus abdominis
(TA) and pelvic floor (PD)
exercises immediately post
labor,” she says. But if you
had a normal vaginal delivery
and exercised during your
pregnancy, you can safely
do light exercises such as
stretching, walking, and
modified push-ups within
days of giving birth. Begin
gradually with a low-impact
aerobic activity and as you
regain strength, you can
boost the number of walks
or duration of walks. “Still,
those women who delivered
by Caesarean section should
not exercise for 12 weeks
after delivery to allow proper
healing time,” she explains and
stresses that it is important
after birth that the mother
is cleared by a doctor before
embarking on an exercise
program. If a woman
correctly follows a regular
diet and workout plan, Rivera
points out that it can take
approximately between three
months to a year.
Post Pregnancy Exercises
Wide stance deadlifts
Target muscle: Lower back, buttocks, and legs
Method: Stand with feet hip width apart, knees slightly
bent, holding a 5 pound dumbbell in each hand with
palms facing the body. Slowly bend forward, push your
buttocks back while lowering the dumbbells to shin level.
Tighten the glutes and return to start.
*Do1 to 3 sets of 8 to 10 reps
hands on hips. Next contract your pelvic muscle, as if
you’re trying to stop from urinating and stand. Hold this
Kegel and return to bench, then release.
*Do 1 to 3 sets of 10 to 20 reps
Floor Bridge
Target Muscle: Hamstring and Buttocks
Target muscle: Pelvic muscle
Method: Lie on your back with knees bent, feet flat on
the floor, arms by your sides. Engage core and squeeze
buttocks to lift off the floor, pressing heels into the
ground. Do Kegel at the top of the bridge, hold for three
seconds and slowly return to floor, release Kegel at
bottom of bridge.
Method: Sit on a bench with feet shoulder-width apart,
*Do 1 to 3 sets of 10 to 20 reps.
Kegels
(Credit: Mary Cris G.Rivera, Fitness Supervisor at Body & Soul in Ajman)
Mar/Apr 2016
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