Post pregnancy fat… need not live with it!Gynaec

March 02, 2012 07:02
Post pregnancy fat… need not live with it!

Mother Hood is no doubt a bliss. But for the kind of life style and society we are living in, Mother Hood has become more problematic to many women. The major concern is, many of us are working on reducing the post pregnancy fat and that is not becoming possible. Why? The major reason would be more responsibilities to be handled by us and us keeping aside taking care of our own health and look. But, life is all about living the fullest at your choice first and simultaneously loving your loved ones. If you are up for it, then here are some guidelines that could help you to make the difficult possible, that is to reduce the post pregnancy fat;

Abdominal Crunches

These are the most common exercises performed to help firm up that post pregnancy belly.

It's important when doing these exercises that you focus and make sure you're doing them effectively.

Almost anyone can do an abdominal crunch, but most don't pay attention to the quality of the movement as they do the exercise.

Place your hands behind your head (or crossed in front of you) with your knees bent, feet flat on the floor. When you raise up, be sure you are exhaling and when you lower your back, be sure to inhale. Really crunch those abdominal muscles.

Feel the burn, feel the burn!

The breathing helps train muscles and makes the crunch much more effective.

Perform 2-3 sets of 20-25 repetitions. You should really feel your abs working by the time you get close to 20. If not, you are not getting the full benefit of the workout.

Kegel Exercises

Kegel exercises are convenient because they can be done almost anywhere, anytime. The exercises consist of contracting certain pelvice muscle groups over and over again to firm them up.

It's important to note that if you begin contracting the wrong muscles, these exercises won't work for you.

One way to get a feel for using the right muscles is the next time you urinate stop and tighten your muscles to stop your urine for a few seconds. Those are your kegel muscles that you are controlling. Do this a few times to get the feel for them.

A Quick Kegel Exercise Routine:

1.    Tighten your Kegel muscles as tight as you can. Hold them for a count of 10.

2.    Slowly release the muscles and relax for a count of 10.

3.    Do a set of 10 contractions, three to four times every day.

The nice thing about these kinds of exercises is that you can do them almost anywhere. You could be driving, sitting at work, waiting for a bus, typing on the computer, you name it!

You should also note that it may take a few months before you start to notice a difference so please be patient.

Oblique Exercises

The obliques (often called the love handles) are the muscles located diagonally around your torso.

Oblique exercises are very similar to the crunch except you raise up and alternate sides. So instead of a basic crunch, you'd reach your right elbow diagonally toward your left knee and then lower back to the ground. Then do the same with your left elbow.

Also perform 2-3 sets of 20-25 repetitions.

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