Pregnancy is an exciting and transformative time in a woman’s life. However, once the baby is born, many women struggle to lose the weight they gained during pregnancy, especially around the tummy area. Luckily, with some dedication and effort, it is possible to reduce tummy and stay fit with home workouts after a normal delivery.

First, it is important to understand the benefits of exercise after normal delivery. Regular exercise can improve postpartum recovery, increase energy levels, reduce the risk of postpartum depression, and help with weight loss. It is essential to start exercising gradually and consult with a doctor before beginning any postpartum exercise routine.

Here are some exercises that can be done at home after a normal delivery to reduce tummy and stay fit:

Walking

Walking is a low-impact exercise that can be done at any time of the day. It is an excellent way to get your body moving and burn calories. Start by taking short walks and gradually increase the duration as you feel comfortable.

Pelvic floor exercises

Pelvic floor exercises, also known as Kegels, can help strengthen the pelvic muscles that may have been weakened during pregnancy and childbirth. These exercises can be done while sitting, standing, or lying down, and they are easy to incorporate into your daily routine.

Planks

Planks are a great way to strengthen the core muscles and reduce tummy fat. Start by holding a plank for 20-30 seconds and gradually increase the duration as you feel comfortable.

Squats

Squats are an effective way to tone the lower body, including the hips, thighs, and glutes. Start by doing a few sets of 10-12 squats and gradually increase the number of sets and repetitions.

Yoga

Yoga is a gentle exercise that can help improve flexibility, reduce stress, and promote relaxation. Many postpartum yoga routines focus on strengthening the core muscles and reducing tummy fat.

Cardio

Cardio exercises, such as jogging, jumping jacks, or high knees, can help burn calories and reduce overall body fat. Start by doing a few minutes of cardio and gradually increase the duration as you feel comfortable.

It is important to remember that postpartum exercise should be done gradually and at a pace that feels comfortable for your body. It is also essential to listen to your body and rest when necessary. Overexertion can lead to injury and hinder postpartum recovery.

Here are some tips for staying motivated to exercise after normal delivery:

Set realistic goals

Set achievable goals for yourself and celebrate your accomplishments along the way. It is essential to be patient and understand that postpartum weight loss takes time.

Create a routine

Create a daily or weekly exercise routine and stick to it. Having a set schedule can help make exercise a regular part of your day.

Find a workout buddy

Exercising with a friend or family member can be fun and help keep you motivated. It can also be a great way to socialize and spend time together.

Switch it up

Try different types of exercises to keep things interesting and prevent boredom. It can also help target different muscle groups and achieve overall fitness.

Track your progress

Keep track of your weight loss and fitness goals. It can be motivating to see the progress you have made over time.

FITPASS membership allows you to access 5500+ gyms and fitness studios across the country that will allow you to workout whenever you want, wherever you might be. But not just that, You can also get FITCOACH – your smart fitness coach – that offers customized workouts based on your needs and preferences.

FAQ’s

  1. When can I start exercising after a normal delivery?

It is recommended to wait until your doctor gives you the green light, which is usually around six weeks post-delivery.

  1. How long should I exercise for after a normal delivery?

Start with shorter sessions and gradually increase the duration as you feel comfortable. Aim for at least 30 minutes of exercise per day.

  1. Can I do high-intensity exercises after a normal delivery?

It is generally recommended to avoid high-intensity exercises for the first few months postpartum and start with low-impact exercises instead.

  1. How long will it take to see results?

Postpartum weight loss takes time and can vary for each individual. It is important to be patient and consistent with your exercise routine.