Exercise that every woman should do post pregnancy:
Kind of Exercises every woman should do:
Here are some of the exercises to do post pregnancy.
Pelvic Tilt: Do this move as early as a week after having baby via normal delivery, if you had a C-section you have to wait for 8 to 10 weeks. Lie on back with knees bent & a pillow under hips & another between knees. Keep flat & arms at sides, inhale, exhale & draw abs in in and tuck pelvis slightly. Hold for 5 seconds.
Heel Slides: Lie on back with knees bent, feet hip-width apart & abs drawn in. Flex your left foot, pressing heel into floor. Keep pelvis still, inhale, then exhale. While exhaling use abdominal muscles to push left heel away from body, keep knee slightly bent. Return to initial position. Alternate sides, do 5 slides on each side, working up to 10.
Forearm Plank: Get into plank pose(keeping abs engaged, forearms on floor, legs extended & back straight). Then hold for 30-60 seconds having hips up & abs tight. Lower knees to floor, resting for 30 seconds before resuming.
Hamstring Curl: Lie faceup on ground with arms out on the sides, keep knees bent & calves resting on center of stability ball. Lift hips up, squeeze abs tight and bend knees to curl ball in towards you. Slowly push leg out, keep hip up always. Do 1-3 sets.
Kinds of exercises to skip:
Avoid high-intensity aerobics or running for 5 months after delivery. Avoid swimming for a week after the postnatal bleeding has stopped.
Diet to follow during exercise:
After delivery the diet you can include are Fenugreek, Green vegetables, Carom seeds, Pulses & lentils, Dry ginger powder, Oats dalia, Turmeric, Black & White Sesame seeds, Finger millet, Salmon, Low-Fat Dairy products, lean beef, Legumes, Blueberries, Brown rice, Oranges, Eggs, Whole-Wheat Bread