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The Many Ways To Strengthen Your Postpartum Core

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Postpartum strength is important not only for the mom-to-be, but also for the new mother. Strengthening your core can help you maintain your balance and reduce the risk of falls and other injuries.  Engage in prenatal yoga or Pilates. These types of exercises help prepare your body for labor and delivery by strengthening your pelvic floor, abdominal muscles, and lower back. Take a prenatal childbirth class. Classes teach you about relaxation techniques, breathing exercises, and postural correction during labor and delivery. Try hatha yoga or another type of yoga that focuses on stretching and strengthening the entire body. Participate in a fitness program at least three times a week after giving birth. This will help you regain your pre-baby weight and keep you motivated to stay active throughout your postpartum recovery period. Use a Bosu ball as a way to improve your balance and strength while toning your abdominal muscles at the same time. 

Stages of Recovery

Starting postpartum can feel like a never-ending cycle of fatigue, soreness, and swollen glands. Fortunately, after birth care tips for new mothers and the process of healing and rebuilding your core postpartum muscles is gradual and predictable. Here are four ways to help you strengthen your postpartum core:  Get moving. Start by incorporating regular exercise into your routine as soon as you can. Even small amounts of exercise will help improve your overall physical health and well-being, which will in turn help you recover from childbirth more quickly.  Eat a balanced diet. Make sure to include plenty of fresh vegetables and fruits, whole grains, and lean protein in your meals to support your body’s natural postpartum healing process. Avoid sugary foods, saturated fats, and processed foods—all of which can contribute to postpartum discomfort.  Get enough sleep. After giving birth, it’s important to get adequate rest so that you can return to your pre-baby routine as quickly as possible. Try to get at least seven hours of sleep every night during the first few weeks postpartum to help restoration process go smoothly. 

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Exercises to Strengthen the Postpartum Core

 Begin by lying down on your back with both legs bent and feet flat on the floor. Place your hands on your belly and press down so that your abs are engaged.  Keeping your abs engaged, slowly lift one leg up to the ceiling, then lower it back to the floor. Do this 10 times on each side. Now do the same thing with the other leg, but this time keep your hips elevated as you lift it up to the ceiling and lower it back to the floor. Do 10 reps on each side. To complete the circuit, alternate legs and repeat steps 2-4 for a total of 30 reps. If you’d like to add some more intensity, try lifting a weight while performing these exercises. Start by lifting a light weight and gradually increase the weight as you become stronger. For example, start with a 5-pound weight and work your way up to a 10-pound weight if you’d like. 

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