Isn’t it slightly irritating that celebrities always seem to have regained their pre-baby figure just weeks after they have had the baby? It is important to remember that celebrities are not super-human and their enviable post-baby bodies can be put down to sensible eating and commitment to regularly performing post-baby exercises.
To help you push your pram down the street with a fantastic figure, follow these exercises for mums.
Pelvic Floor Exercises – You may feel a little sore down there, but it is important that you start doing pelvic floor exercises in the first few weeks, or ideally days, after you have had the baby to help your perineum heal faster. You can do pelvic floor exercises almost anywhere. Simply clench your pelvic muscles and hold for several seconds. Repeat for ten times. Of course if you have had stitches, pelvic floor exercises may be too painful, let your body tell you when you are ready to start.
Exercise Ball – Sit on an exercise ball and squeeze your pelvic floor and lower tummy muscles. Slowly lift one leg off the floor. Hold for five seconds before lowering the leg and then relaxing the muscles. Repeat for ten times with each leg.
Exercising lower tummy muscles – After you have had a baby, exercising the lower tummy muscles – transverses abdominus – is important, as these muscles work with your pelvic floor muscles to help support your pelvic and back. Lie on your back or side with your knees bent. Breathe in and gently pull your tummy button in and up so that you can feel your lower stomach muscles tighten. Hold for ten seconds and then slowly release your muscles. Repeat ten times.
Walking – Walking is a great post-natal exercise and it is something you can do with the baby. As soon as you feel ready push your baby around in his/her buggy or pram. Start by doing ten minute walks several times a week, and gradually increase it to twenty minutes and then thirty minutes, five times a week.
Upper Back exercises – Link your hands behind your neck and straighten the back. Twist to the right and then to the left. Repeat for ten times in each direction.
Cross your arms across your chest and sit up straight. Twist to the right and then to the left, ten times in each direction.
Neck exercises – Slowly tilt your head down until your left ear is down at your left shoulder. Bring your head back into the central position and then tilt your head to the right so that your ear is on your right shoulder.
Sit comfortably and slowly turn your head to the right and then to the left. Repeat for ten times in each direction.
Pelvic tilting exercise – Lie down with your knees bent up and a pillow under your head. Slowly lift your bottom off the floor and hold for five seconds. Repeat ten times.