Getting back into an exercise regime after having a baby. Some helpful tips.

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You’re back home and your baby is a few weeks old, the last thing you want to do is think about exercising.

The reality is that exercise will help you feel a lot better, relieve some of the stress and get your body back on track. I know it’s a lot easier said than done but start slow and build up gradually. Here are a few ideas to get you going.

Walking.
Start this as soon as you can, once your doctor gives you the all clear then go for it. This will get your body moving and burning calories. Download an app or get a fitness tracker so you can gradually increase your distance week by week.

Kegels and pelvic tilts.
Again, do this as soon as you can depending on what kind of delivery you had and your doctors advice. These exercises will increase the blood supply to the perineum and will help with the recovery process. By drawing in your belly it will help strengthen the abdominal muscles.

Try some crunches.
Some women get separation in the abdominals and doing some crunches can re-train your abs back together in their natural alignment.

Breastfeed.
As if you needed another reason, this is a great way to reduce your uterus back down to the size it was before your pregnancy. It also burns up to 600 calories a day. The important thing to remember is that you still need to watch your portion size.

Strength training and cardio.
This is fantastic exercise for burning that baby fat and increasing the metabolism. Do some squats and shoulder raises and lunges with triceps extensions. Make sure to get that heart rate up. If you don’t know how to to do them just follow these instructions. Lift your arms to shoulder height leading with your elbows with your palm facing down. Then gently lower the arms back to your side. Then, bending your elbows close to your torso with your palms facing towards the body. Extend the elbows behind the body squeezing the top of the arms for that extra burn. Next, bend the elbows behind the body squeezing the top of the arms for even more burn. Then bend the elbows back to the start position.

Exercise Regime Article

Mix up your cardio.
Try doing some short hill intervals, these are quick bursts og high intensity drills. This will work the glutes, hamstrings and quads. When finishing your cardio make sure to do some walking lunges and modified push ups with the knees to the floor.

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