Exercise After Delivery

Risau dengan penampilan selepas melahirkan anugerah Allah s.w.t yg tidak ternilai? Saya pasti ramai yg. mengeluh, merintih dan x kurang hebat yg kecewa apabila menyarung jeans yg langsung x lepas di peha, kancing kain yg sendat di pinggang, baju kebaya yg nampak bnyk tier di perut.. owhhh!! satu tekanan perasaan yg x dapat diluahkan.. apalagi jika baju kurung moden itu adalah drpd fabrik yg mewah dan halus buatannya.. what to do?? why am i look like dis?? huwaaaa!!

Your problem is largely temporary - if you avoid excessive weight gain , wear a properly fitted bra, even during sleep, and start these toning exercises before you leave the hospital . Add a new exercise each day. Do each one 4 times - twice each day ( morning and evening ) for a month or more

 

DAY - ONE

Breathe deeply, expanding your abdomen. Hiss as you slowly exhale, then forcibly draw in your abdominal muscles.

DAY - TWO

Lying on your back with your legs slightly parted , place your arms at right angles to your body and slowly raise them, keeping your elbows stiff. When your hands touch, lower your arms gradually.

DAY - THREE

Lying with your arms at your sides , draw your knees up slightly, arch your back.

DAY - FOUR

Lying with your knees and hips flexed , tilt your pelvis inward and tightly contract your buttocks as you lift your head.

DAY - FIVE

Lying with your legs straight, raise your head and left knee slightly, then reach for ( but do not touch ) your left knee with your right hand. Repeat, using your right knee and left hand.

 

DAY - SIX

Lying on your back, toes pointed and knees straight, raise one leg and then the other as high as possible, using your abdominal muscles but not your hands to lower your legs slowly.

DAY - SEVEN

Lying on your back, toes pointed and knees straight, raise one leg and then the other as high as possible , using your abdominal muscles but not your hands to lower your legs slowly.

DAY - EIGHT

Leaning on your elbows and knees, keep forearms and lower legs together. Hump your back upwards, strongly contracting your buttocks and drawing in your abdomen. Then relax and breathe deeply.

DAY - NINE

Same as 7 th day, but lift both legs at once.

DAY - TEN

Lying on your back with your arms clasped behind your head, sit up and lie back slowly. At first, you may have to hook your left feet under furniture.

"Selamat Mencuba"

Mind, Body, Soul

Salam everyone... lame x update blog ni, so bz preparing so many things.. office work and personal work.. wat a hectic day!!

  

Ok la.. so now on i just wanna share about my effort.. its all about DIET!!!! Pergh, dengar aje DIET word, everyone mesti rase mcm are u serious?? how long already?? how many kilos have u decrease?? hmmm... tu je dh cukup membuatkan aku BORINGG!! macam x nak support aku jerk... huuhuu..

 

Ok, getting back into "regular" clothes is exciting yet challenging for most new mothers. But don't expect to be able to get into your favourite pair of jeans for at least several weeks. Keep in mind it took some 40 weeks to gain your pregnancy weight, so it will take time to lose it, too.

So here, i just wanna share a few tips that i've got from so many sources.. whoever want to take this as ur motivation, im proud of u.. and lets together we care for our body especially after giving birth to our kidos....

 

10 Tips for Exercise after Delivery

The first few weeks after childbirth can be a hectic time for the new mother. Taking a shower may seem like a big accomplishment! Although you might feel pressured for time, it is important to resume exercise as soon as you have permission from your health care provider. Exercise will help you recover postpartum, increase energy levels and return to pre-pregnancy proportions. Here are 10 exercise tips to keep in mind:

1. As soon as you can, start practicing Kegel Exercises:

   Take a deep breath, and as you exhale, imagine pulling your 

   vaginal opening up toward the inside of your belly button. Relax

   as you inhale and repeat 20 times.

2. Tummy Toner:

   Inhale while expanding your belly and then as you exhale, pull

   your belly button toward your spine. Repeat 20 times.

3. Drink lots of water before, during and after exercise.

   For the lactating mom, drink at least eight ounces of water both

   before and after exercise. The best way to assess adequate

   hydration is to look at the color of your urine. Your urine

   should be a clear pale yellow. If the urine appears darker, then

   you need to drink more.

4. Eat at regular intervals and include healthy snacks.

   For the lactating mom, eat a piece of fruit, half a sandwich or

   salad after each time you nurse and then after exercise.

5. Wear a supportive bra during exercise.

   If you need more support, try wearing two bras.

6. Avoid exercising to fatigue.

   Start out slowly and plan to rest when baby is sleeping at least

   once a day.

7. Get into a routine.

   Start out walking your baby for 15 minutes twice a day. Gradually

   increase your time as tolerated. Eventually, try to walk at least

   30-40 minutes once a day or take two 20-minute walks on most days

   of the week.

8. The exercise session should feel good and enhance your feelings

   of well being.

   There should be no pain or heavy bleeding associated with the

   exercise session.

9. For lactating moms, infant weight gain should be normal.

   If there is a problem, decrease exercise intensity and consult

   your health care provider.

10. It took you nine months to grow a baby and it may take you up to

    nine months to return to your pre-pregnancy shape.

    Be sensible and take it slow.

(Do not exercise if you experience heavy vaginal bleeding, pain, breast infection or abscess.)

For more info: http://www.momwell.com/pages/MaternityFitnessPlan.htm

Copyright 2005 Bonnie Berk, Inc.

Exercise and Weight Loss Resources for Women

  



Everyone knows that our children are our first priority, but we often forget to look after ourselves as much as we should.

It’s quite important to have pretty good physical fitness as a parent, especially when you’re trying to keep up with the needs of a baby or toddler. There never seems to be enough time in the day and often parents are not very good at making time for themselves. However, making time for exercise will be of benefit to the whole family. It’s something that you can do together, you’ll have more energy for your children, you will feel better about yourself, you’ll sleep better and that’s just a few of the benefits.

The benefits of exercise

Exercise has many benefits including:

• Increased cardiovascular fitness
• Increased muscle tone
• Increased bone density
• Increased base metabolism
• Increased energy levels
• Increased self confidence
• Decrease in body fat
• Decreased blood pressure
• And a lowering of many health risks.

In simple terms, you’ll feel better and you’ll be able to keep up with your children. You will also be setting a great example for the kids and hopefully get them away from the TV screen.