The joy of having a baby is often spoiled by the constricting pre-pregnancy clothes. Not every mother, especially older ones, can easily return to her original figure. What can we do about it?
After breastfeeding, hormonal processes are still occurring in the body, and mothers should treat their bodies with care and work properly with the energy obtained not only from food, but also from rest. Therefore, avoid exercising when tired.
It takes a plan!
Mothers know that they must adapt their time to their child's biorhythm, and the daily routine can also develop from this, along with the inclusion of exercise.
Of course, brisk walking is also considered exercise, ideally for 30-60 minutes. Best after breakfast and in the morning . You can go for a walk around your neighborhood with the stroller and if you find an ideal place, include squats and push-ups among your brisk walking. An ideal place is a place where there is, for example, a bench that you can lean against and do push-ups on.
Specifically : After about 20 minutes of brisk walking, stop, do 15 deep squats with a medium-wide stance, 5-8 push-ups and repeat 3 times. You can gradually increase the number of repetitions and squats can be 3x20 and push-ups 3x15. You can choose the difficulty of the push-up by using the bench support. If you lean on the bench seat, the push-up is more difficult, if you lean on the backrest, the push-up is easier.
If your baby is not sleeping and your exercise is making him/her upset 😊 , take him/her out of the stroller, do squats with him/her on your hands and instead of push-ups, lift the baby into the air. Keep in mind that push-ups also strengthen the muscles in the upper back, which often hurt after constantly lifting "loads", and that is why it is one of the basic movements that is recommended, in addition to squats. By almost standing at the bench while doing push-ups, you will avoid poor execution and it will be beneficial for you.
It is also ideal to use the time after lunch at home, when the baby is sleeping . 10-15 minutes is enough! The most important thing is YOU and your good physical condition will also be reflected in your psychological well-being, so don't worry, the dishes, laundry and cleaning can wait. Exercise and then go lie down with the baby for a while.
Exercises at home can be more relaxed, focused on stretching the body and strengthening the muscles of the pelvic floor, abdomen, and back.
How to stretch?
Do a forward bend (standing or sitting), you can lightly feel or hold the position for 10 seconds, then a standing bow, provided that the pelvis does not move, feel or hold in the same way.
Perform the rotation while sitting, for example in Turkish, place your right hand on your left knee, inhale to straighten your back, and exhale to relax and rotate. 5 breaths on each side are enough.
The best way to do a backbend is lying down, place a rolled-up pillow or a half-inflated overball between your shoulder blades and lie on it. Stretch your arms out and take 5 or more deep breaths into your chest area.
How to choose exercises for the abdomen and back?
It is ideal to get inspired by Pilates classes or at least find time for personal training once and follow the advice of a specialist. Focus on exercising the pelvic floor and oblique abdominal muscles. Don't worry, the muscles usually work as a whole, so the other abdominal muscles will not be idle. Avoid contractions and resistances, make sure with your doctor that you do not have a separation of the abdominal muscles, so that they do not worsen your condition.
Strengthening your back at home is most effective, for example, with a towel. Grab it slightly wider than your shoulders, stretch it and lift it from your hips above your head 15 times. You can combine it with an exercise where the towel is above your head - pull it behind your head, your hands are in a "W", also 15 times and repeat the whole thing 3 times.
There are of course many exercises, it is good to check the correct execution. If you combine a daily brisk morning walk with a few squats and push-ups with regular exercise at home, you don't have to worry about your physique and a strong, functioning body.
Petra Weigeltová, Fitness Advisor
