Sports are Safe After Pregnancy
Good exercise habits remain secure continued after pregnancy or childbirth. Start with simple movements such as walking or swimming with light intensity.
To consider in exercising after pregnancy is the duration and type of sport. For women in good health after pregnancy, it is advisable to exercise at least 2.5 hours in one week with a moderate level of aerobic type exercise. Note also the exercise guidelines for women after pregnancy following:
* Warm up and stretch
* Start slowly and increase intensity movements gradually
* Avoid fatigue and dehydration
* Use a sports bra
* Stop exercise if you feel sick
* Immediately stop the exercise and look for medical help if there is bleeding, fresh blood came out with an amount exceeding the menstrual blood.
You can also do strength training or postnatal exercise classes at the gym. However, you should consult with your doctor before doing physical exercises more specific.
If you are reasonably safe condition to undergo physical training more specific, you can perform this movement:
Leg slides
Exercises tighten abdominal muscles and leg muscles do after pregnancy safe. Lie down, then slowly bend your knees. Inhale, straighten your right leg straight up to his position touching the floor. Waste of breath, back to its original position. Repeat the same movement to the left leg.
Bridge
Exercises aim to strengthen the bridge abdominal muscles. Lie with your back touching the floor, knees bent and position. Make sure your back is in stable and neutral position, that is not crooked or not pressed to the floor. Tighten your abdominal muscles. Lift the hips up to the position parallel to the knee and shoulder. Hold this position for three counts, pulling deep breath. Back to the positioning of all and repeat.
Pelvic tilt
Pelvic tilt exercises several times a day can tighten the abdominal muscles. Lie with your back touching the floor, and knees bent. Make sure the flat back position when pulled upward away from the floor, with your abdominal muscles are tightened and hips tilted slowly. Hold this position for 10 seconds. Repeat five times and the reps do 10-20 times.
Kegel
Kegel exercises certainly familiar. This exercise can help you tighten the pelvic muscles. That way you are trained to control the desire to urinate, maintain the perineum (the area between the anus and genitals), and tighten the vaginal muscles. Perform Kegel exercises by muscle contraction such as when you want to hold urination. Hold this position for 10 seconds and release. Repeat 10 times at least three times a day.