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TRAINING TIPS

6 Post-Pregnancy Workouts to Start Getting Back in Shape

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It’s been 9 months and now that you’ve given birth, you need to workout not only to get your pre-pregnancy body back, but  also to get stronger to take care of your little one. Though experts recommend working out 6 weeks after birth, a doctor’s go signal is also important to avoid complications.

 

 

Lying Dumbbell Triceps Extension Image result for woman one-arm Lying Dumbbell Triceps Extension

* Lie on a bench.

* Place feet on either side of the bench.

* Hold one dumbbell in both hands.

* Extend arms backwards until they reach overhead.

* Bend elbows and bring hands in the initial position wherein you’re just holding the dumbbell.

* Do 20 reps.

 

Kegels 

Pregnancy and delivery stretch the pelvic muscles and make them weak. This commonly causes urine control problems that can go on for months or years after childbirth.

Kegels strengthen the pelvic muscles.Image result for kegels

* Make sure bladder is empty. Lie down.

* Tighten pelvic muscles. Imagine you’re stopping yourself from urinating. Lift butt using hips.

* Hold this kegel for 10 seconds.

* Return to starting position and rest for 10 seconds.

* Do 1 to 3 sets of 20 reps.

 

Stiff-Legged Dumbbell Deadlift Image result for woman Stiff-Legged Dumbbell Deadlift gif

* Hold a dumbbell in each hand and hold them by your side at arm’s length.

* Stand with torso straight and legs spaced at shoulder width or at a narrower stance apart.

* Without moving knees, lower dumbbells over the top of the feet by bending at the waist. Keep back straight.

* Keep bending until you feel a stretch on the hamstrings. Exhale as you do this.

* Bring torso up straight until you are back to starting position. Inhale as you do this.

* Do 20 reps.

 

Floor Bridges Image result for woman floor bridges gif

* Lie on your back and bend knees. Keep feet flat on the floor.

* Position arms at the sides.

* Prepare core muscles and squeeze butt to lift it from the floor. Press heels on the floor for support.

* You can do kegel at the same time: hold this for 3 seconds.

* Slowly return to original position then release kegel.

* Repeat 10 to 20 times.

* Do 1 to 3 sets.

 

Single-Arm Dumbbell Row Image result for woman Single-Arm Dumbbell Row gif

* Get a flat bench and place a dumbbell on both sides.

* Place right leg on top of the bench, bend torso forward from the waist until upper body is parallel to the floor.

* Place right hand on the other end of the bench for support.

* Pick up the dumbbell with the left hand. Hold the weight while keeping lower back straight. Palm of the hand should face your torso.

 

* Pull the dumbbell straight up to the side of the chest, keeping upper arm close to side and keeping torso stationary. Breathe out as you do this.

Tip: Concentrate on squeezing the back muscles once you reach the full contracted position.

 

* Lower the dumbbell down to starting position. Breathe in as you do this.

* Do 20 reps.

* Switch sides and repeat with the other arm.

 

 

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