The best post-natal exercise

While exercising after delivery is
a good and healthy thing to do, it
should be emphasized that one should
not rush into doing it.

This is because the abdominal muscles
and lining are still weak and not yet
stable.

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.... once you have read and understand
the wide scope that these type of exercises
entail, you will then be able to perform
the best post-natal exercise ....

No sex life after childbirth ?

Truth is, sometimes you just don't want to do it. After having a baby, you may be less inclined to wanting to engage in any sexual relationship with your partner. The idea, for some, is potentially even scary, especially, if they have had vaginal stitches after the birth of their baby.

Don't Be Afraid Of Postnatal Love:

If you feel this way, don't think for one second that you are alone. It is very common for new mothers to go through a period when they are absolutely put off by even the thought of being sexually active. You may even wonder if there is some type of "cure" for this. Well, there is something that you can do to that may change your mindset about the whole thing.You can do postnatal exercises.

Postnatal exercises can be an extraordinary help, both mentally and physically. With regard to the physical benefits, postnatal exercises can work wonders for those that desire to get back in shape, in particular, those that want their pre-baby figure back. Postnatal exercises have been developed to focus on the main "trouble" areas that you want to tone and reshape.

By doing postnatal exercises, you will start to look good and with that comes self-confidence. Your renewed self-confidence will make you want to show off to your partner the fact that you look good. You and your partner may fall in love with your body all over again.

Getting back into that pre-baby shape may also give you more flexibility which could open the door for trying new stuff. Also, by doing kegel exercises, those are exercises that you can do to tighten the pelvic floor muscles, you may enjoy being with your partner more. You will also have more energy when you make postnatal exercise a part of your daily routine. Being tired is a huge factor in why some new mother's don't want to be sexually active, but postnatal exercise is a perfect way to curtail that tired feeling.

Mentally, postnatal exercises are great because it helps to reduce stress. Who wouldn't want to reduce stress? Stress is a big part of what can keep you from enjoying sex with your partner also. Postnatal exercises help to lessen that stress. When you are more relaxed, your body relaxes and that can make engaging in sexual relations with your partner a more pleasant experience. When you are stressed, your body tenses and it does not make for a great experience.

Overall, with less stress, more energy, higher self-confidence, and a great body, postnatal exercise can make your return to sex fantastic.

The miracle of pregnancy is just that, a miracle. However we do have to take action in the real world to look out for the physical vessel bringing the new life to us, the mom. Take a leading role in your own physical condition, by visiting the site below. It was designed for moms by a mom.
http://www.squidoo.com/fityummymummy-IsReal
http://superiorselfimprovement.blogspot.com

Post-natal workouts are important

Congratulations on becoming a mum!

Months of pregnancy followed by labour have taken its toll on your body and it will take time to recover from all the events of the last 9 months. There is no rush to push your body to its limits right away; however it is time to gradually regain your strength and fitness.

1. During pregnancy your body adapts to accommodate your growing baby. You have a piece of soft tissue called the linea alba which attaches itself to the pubis symphesis (centre of the pubic bone) and the xyphoid process (the bony bit at the bottom of the sternum between the top of the rib cage). Its purpose is the connection of other muscles around the abdominals. As you grow during pregnancy this tissue can separate and the abdominal muscles spread away from each other. This is a perfectly natural thing to happen. However, before you anticipate exercising after giving birth you must wait until this tissue has returned almost to its original form. It is therefore import that you get clearance from your GP before starting a training programme. If you delivered your baby via caesarean section then you will take a little longer to heal. Also the remaining scar tissue in the muscles renders them slightly inactive and they will take time to start working properly again. It's important to communicate with your GP/obstetrician who will be able to advise you when you have recovered sufficiently from the surgery to begin an exercise programme.

2. It should be noted that for a few weeks after giving birth hormones are still racing around your body. There are still residual amounts of relaxin in your body. This hormone is released during pregnancy to allow soft tissues to become more elastic to allow extra space for the baby. Because of this, for a short while after birth you need to take care when stretching to avoid injury by stretching too much.

3. Are you breast feeding? If so then it is advisable to plan your workouts around feeding times. Some research suggests that if a mum breastfeeds straight after very rigorous exercise, her milk may contain high levels of lactic acid that can temporarily affect its taste. However, this only applies to truly strenuous exercise.

4. Once you are ready to start getting back into shape, take care which exercises you choose to begin with. The pelvic floor has been put through a lot of strain during labour which can cause stress incontinence, however the good news is that you can start pelvic floor exercises almost immediately after giving birth.

5. The core muscles have also been put through a lot of strain during pregnancy and labour. These muscles need activating to get them firing properly and help improve posture. This will help with any lower back pain too. Try this simple reverse breathing exercise to get them working again:

- Place yourself on the floor on your hands and knees.
- As you take a deep breath in push your belly towards the floor and hold for a couple of seconds.
- As you breathe out slowly, pull your belly in towards your spine as tight as you can. Breathe out as far as possible and again hold for a couple of seconds.
- Repeat the exercise.
- Make sure you take long slow deep breaths; you may even feel the pelvic floor lift as you breathe out.

As you improve you can make this exercise more challenging by extending out your arm and/or opposite leg. This places more tension on the core to stabilise.

6. Progress at a steady pace. After your 6 week check up, don't try and run a marathon the next day (unless you are Paula Radcliffe!). Start working at around 5 out of 10 (10 being maximum effort) and after a couple of weeks increase to 6 out of 10 and take care with high impact exercises. When your lochia (post natal bleeding) has stopped you could try swimming, although it's best to wait for at least 6 weeks to avoid infection.

7. Finally, eat good quality fresh organic food and drink plenty of water, which will be good for you and the baby if you are breastfeeding.

So here's to your good health and wellbeing. Good luck!

http://aptpersonaltraining.com/personal-training-blog/

6 exercises for pre-natal and post-natal women

Exercise during and following pregnancy may seem like a foreign concept to you, but it is an essential item on any active woman's to-do list. During pregnancy, you may remain active with a doctor's consent; however, strenuous postnatal exercise is not recommended for 6 weeks following the birth. Even though your regular cardiovascular and strength routine will have to wait, there are gentle exercises you can do immediately following the birth.

Following are 6 exercises for prenatal and postnatal women. These exercises are recommended for women with no known contraindications, and should be followed according to your own body cues.

1. The Kegel- both pre and post natal

Muscles- Pelvic Floor

Lying on the floor with your feet out in front of you and your knees bent, just relax and let your body weight sink into the ground. Imagine you are urinating, and then stop the flow of urine. Simply engage in a small contraction of the sphincter, and then a relaxation. You can do this exercise as a progression- start lightly, build your way up, hold, then slowly release. You may do this sitting up in a chair, or in any position that is comfortable. Build your way up to 2 sets of 30 each day.

2. The Bridge- pre natal

Muscles- Gluteus Maximus

Lying on the floor with your feet in front of you hip distance, and your knees bent, squeeze your buttocks and slowly raise your hips up off the floor. You may keep your arms down by your sides. Keep your belly pointed toward the ceiling, not dropping to your side. Hold on top for 5-10 seconds, then release back down to the floor. 2 sets of 15

3. The Cat Stretch- pre natal

Muscles- Up: strengthens abdominals, Down: stretches lower back

On all fours, take your hands under your shoulders and your knees hip width apart. Start with a neutral spine, keeping your head in line with your spine. Slowly roll your spine up toward the ceiling like a cat stretching. Think of pulling your abdomen in toward your spine. Slowly release down past your starting point and gently arch your back. 2 sets of 15

4. Ball Crunches- pre natal

Muscles- Abdominals

With an exercise ball propped against a wall, lean back on your ball until your buttocks are about 6 inches from the floor. Feet are on the floor in front of you about hip width apart. With your hands across your chest, and your chin tucked, slowly curl up, imagining your abdomen curling forward into a C shape. Exhale as you roll forward, inhale as you roll back slowly. You do not need to curl up very far. 2 sets of 15

5. Pelvic Tilt- post natal

Muscles- Abdominals

With your back flat against the floor and your knees bent, take your legs hip width apart and drop your arms by your sides. Take a deep breath in, and as you exhale, slowly roll your pelvis towards your shoulders, pressing your back deeper into the floor. Do not lift your hips up off the floor. Stabilize your abdominals as best as you can. Build up to 2 sets of 20

6. Belly Button to Floor- post natal

Muscles- Abdominals

With your back flat against the floor and your knees bent, take your legs hip width apart and drop your arms by your sides. Take a deep breath in, and as you exhale, think about drawing your belly button down to the floor. Relax, and then repeat. As you are doing this exercise, think about the belly flattening and compressing. You belly button should be pulling itself right down against your spine. 2 sets of 20

Nicole Palacios BSc, has been an integral part of the fitness industry for the past 11 years, working first as a group fitness instructor, and more recently as a personal trainer. She is certified through ACE and the BCRPA as a personal trainer, and is also a supervisor of fitness leaders. Her passions include fitness writing, weight training, and helping her clients pursue their fitness dreams.
Check out her website at http://www.perfectfit.ws, or contact by email at Nicole@perfectfit.ws

Postpartum workouts

post

The worst thing any new mother can do as soon as you and your new baby come home from the hospital is try to be super woman. You are going to want to rest and get to know your baby and give your body time to recover from the stress that delivery has caused. There are, however, some postpartum exercises than you start the day after you come home to help your body adjust and return to normal. Before attempting any of the exercises mentioned here, make sure your doctor has okayed you for postpartum workouts.

Kegel exercises are designed to strength the pelvic floor which takes a beating during the birthing process. The muscles involved help control the flow of urination as well pushes the baby from the womb. Start with a few at a time and then work up to as many as you are comfortable doing. The nice thing about this exercise is that you can do them anywhere at any time. Squeeze and hold the muscles of the pelvis for three seconds and then release for three seconds. Repeat this for a total of ten at a time, three times a day until you do comfortably do 100 a day.

Since delivering your baby, have you discovered your feet? You may have found that your ankles may be slightly swollen or stiff. Do ten ankle circles clockwise and counter clockwise to stimulate circulation. Add ten gentle pelvis tilts to your day and then you will be done.

The trick is to continue each of these postpartum exercises and add a few more to your routine in order to help the weight go away and strengthen your body so that you handle the pressures of new motherhood. Abdominal strengthening can be accomplished by working on leg slides while performing the pelvic tilt. Stretch your upper back by raising your arms over your head with your elbows straight and hold for 10 seconds. Then lower them and clasp your hands together behind your back for 10 seconds. As the days get further away from the day you delivered your infant, the easier the exercises will become.

You may also notice that your stamina and energy will begin to return when you are actively participating in a postpartum routine. Each day after the first week you should add exercises to round out the routine so that all of your body parts are worked. Make sure that you can continue the abdominal exercises and that you are not suffering from abdominal muscle separation. This can be very painful and you will need to support your stomach when you do any strengthening exercises.

As soon as you feel up to it, and if the weather is nice, include some aerobic activity to your daily postpartum exercise routine. Get some fresh air and take your baby for a walk. Protect your back which will be weak from the pregnancy by lifting things with your knees. And above all else, enjoy your new baby!

The miracle of pregnancy is just that, a miracle. However we do have to take action in the real world to look out for the physical vessel bringing the new life to us, the mom. Take a leading role in your own physical condition, by visiting the site below. It was designed for moms by a mom.
http://www.squidoo.com/fityummymummy-IsReal
http://superiorselfimprovement.blogspot.com

Post-Partum Blues - How Exercise Can Help

It is a well-known fact that many new mothers suffer what is known as post-partum blues after delivering their baby. The emotions can range from a sense of loss of not carrying a baby anymore, or even hit extremes of feeling bad from the added weight. In any case, it is one of the most tumultuous times for the mom, as well as for the dad, who might not know the first thing in dealing with her frequent mood swings. There is actually a way to help reduce the emotional extremes, and it is as simple as getting into an exercise routine as soon as possible.

The main reason why exercise can help provide relief is because it helps release endorphins, or happy hormones. Physiologically, this means there are hormones that dictate a person's mood. When you exercise, it triggers the release of these hormones, resulting in a happy feeling. At least this will help fight the hormonal imbalance that occurs during pregnancy and after delivery. It will also keep the mom from depending on emotional eating to get a high from her foul moods.

Second, if the new mother is feeling down due to the extra weight she put on during pregnancy, exercising will meet that need for confidence. Even though she may not necessarily look fit right away, knowing that she is doing something to achieve it will indeed boost her self-esteem. Being busy will also mean that she would be less likely to mope about her situation and instead be able to channel her energies to doing something about it. Of course, a side note is that she first has to get the go-signal from her doctor about when she can start exercising. Usually, doctors allow exercise starting from one or two months after birth, depending on the mode of delivery.

Lastly, exercising will also give her some sense of control over her general situation. Not knowing much about taking care of a new baby can add to the stressing factor of new mothers. As such, doing something familiar like taking a brisk walk or working out at home will at least lend some sense of being in control. This will at least calm the new mom to some extent. As a result, a less stressed mom will also be more confident in learning to care for her newborn, and a chain-reaction will follow.

Knowing how to cope with post-partum depression is very important for the benefit of the mom, the dad, and the entire family. This is especially important since looking for the wrong ways to feel good will only snowball into a worse set of mood swings at this very sensitive time. At least exercise is proven to have positive effects all throughout. This makes it one of the best ways to battle the blues that come on right after delivery. The best thing that family and friends can do is to help support the mom in slowly getting back into a regular exercise routine.

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Exercise While Pregnant - Fitness Tips and Secrets for Expecting Moms

While pregnant, fitness should be a consideration for both your health and the health of your baby. By implementing a fitness regimen during your pregnancy you'll have a jump on getting to your pre-baby weight and helping to make sure that you have an easier labor and delivery.

As your pregnancy progresses, your stomach is obviously going to become larger which can make some exercises not only difficult but sometimes dangerous. Your large abdomen can affect your balance and timing, so exercises that are performed in a sitting position are generally best.

Yoga has some routines that are geared specifically for expectant moms and their growing bellies. While being low impact, they help to stretch and strengthen ligaments and muscles that will be affected during the birth process. Getting these muscles in shape will aid in an easier birth.

Swimming is also a great exercise during pregnancy. In addition to being low impact, it is a very accommodating activity when it comes to your growing belly. If you don't have your own pool, join a local club or borrow a pool from a friend. It's a great way to get out and stay active in the later months when many other activities are uncomfortable.

Taking walks are also encouraged during pregnancy. If you have a dog, you and your dog will both enjoy a nice stroll through your neighborhood. This helps with cardio without over doing it and is great for the circulation in your legs when the baby is sitting on major nerves and blood vessels that might make you uncomfortable. Some doctors even encourage walking during the final weeks to encourage the onset of labor if you are over due.

When working out while pregnant, fitness should be your objective. Exercise with the intent of weight loss can be harmful to you and your baby, potentially depriving him or her of needed nutrition. Think of fitness during pregnancy as a maintenance program that will keep you toned and prevent excess weight gain during your pregnancy. Although some weight gain is expected, you should be able to easily get to pre-pregnancy shape if you maintained an exercise program to maintain your level of fitness.

Being fit while pregnant insures that you will have a faster recovery after the baby is born. Most new moms are extremely tired in the first month after birth not only due to the schedule of the new baby, but because they are often physically depleted. If you maintain an exercise program while pregnant, fitness levels after delivery should be fairly close to normal allowing you to enjoy your new family.

The secret to pregnant fitness is to make sure you are following a proper diet and exercise program that is perfectly tailored to meet the needs of expecting moms. The most successful programs make it easy and walk you through a diet and exercise program that will help you to have a healthy pregnancy and delivery, look wonderful during pregnancy, and help you quickly get back to your pre-pregnancy figure. You can see an example of a great pregnancy fitness program at www.HappyMotherAndBaby.com