The physical body undergoes a lot during labour and birth. Some of the changes you might notice are flabby stomach, backpain, urinary incontinence, swollen legs, fluctuating mood, low energy levels and excessive body weight.
As per ACOG (American College of Obstetricians and Gynaecologists):
“If you had a healthy pregnancy and a normal vaginal delivery, you should be able to start exercising again soon after the baby is born. Usually, it is safe to begin exercising a few days after giving birth—or as soon as you feel ready. If you had a cesarean delivery or other complications, ask your health care provider when it is safe to begin exercising again”.
According to NHS UK, if you exercised regularly before giving birth and you feel fit and well, you may be able to exercise soon after delivery.
MAYO Clinic recommends at least 150 minutes a week of moderate-intensity aerobic activity preferably spread throughout the week after pregnancy for most healthy women.
The focus of Trigunathmika fitness routines is to tone, rejuvenate and strengthen the body. These routines are specifically designed mix of strength training, pilates, barre, cardio and yoga for a holistic workout.
- Pilates: focus on toning and strengthening the core i.e. abs and back. it is a wonderful way for new mothers to, improve posture, and safely strengthen their body after their baby is born
- Strength training: Helps burn excess fat faster than any other form of exercise as it keeps the body’s metabolism levels high for almost 24 hours after the workout. You will also notice that you are able to carry your baby much more easily after few weeks of strength training!
- Barre: They're low-impact, efficient and focused on increasing strength and balance in your core. That not only help rebuild your pre-baby body, but can also provide a good foundation for pain-free movements.
- Cardio- increases stamina and endurance. It promotes faster fat loss leading to weight loss.
- Yoga: As always is a mind body workout. It helps in hastening the recovery after child birth, getting your belly back in shape, calming the mind and body, and even dealing with postpartum depression.
Benefits of exercise post partum:
- It helps strengthen and tone abdominal muscles.
- It boosts energy.
- Improve your cardiovascular fitness
- Promote weight loss, particularly when combined with reduced calorie intake
- It may be useful in preventing postpartum depression.
- It promotes better sleep.
- It relieves stress.
- Better yet, including physical activity in your daily routine helps you set a positive example for your child now and in the years to come.
(ACOG guidelines & MAYO Clinic)
Postnatal exercises video
Get 120 free postnatal fitness videos by registering. Click Postnatal videos
Here is the screenshot of videos