After months of pregnancy new mammas get to finally love their bundles of joy outside of the womb. But what not everyone loves is the post-pregnancy look. While many fitness and health gurus suggest strict diet and rigorous training, we believe that a simpler, more holistic approach can help you regain your body. All you need to fit back into the clothes you wore before you became a customer at the local maternity shop are yoga poses to tone up a loose body after pregnancy.
We know that yoga isn’t a miracle for toning and tightening the body. But it’s a safe and effective exercise that you can do to get back into shape after the baby has arrived.
While you won’t immediately bounce back to looking exactly like you did before your kids (some women never do), you should keep in mind that this is all part of the transition. Yoga is a method to help you shed some excess weight and tone up a loose tummy in the process.
Top yoga poses to tone up a loose body after pregnancy
We’ve rounded up some of the best yoga poses out there that will help new moms tighten up their bodies after pregnancy. Check out these ideas…
If You Have – a Loose Tummy
It’s only natural for your abs to look flabby and loose after pregnancy since these muscles weaken and stretch out during to accommodate the baby. If you delivered your baby via vaginal birth, it’s normally safe to start ab workouts anywhere between 4 and six weeks after birth, and you can start working out eight weeks after delivery if you had a C-section. Always consult with your doctor first though. The most important thing to do is to strengthen your pelvic floor before you even think about starting abdominal exercises unless of course you’re okay with dealing with pains and complications later on.
Try This Move: Pelvic Rocking
You’ll need to tuck your belly button in toward your spine while lying on the floor. Next, breathe out and then lift your pelvis up towards the ceiling, slowly take a deep breath in and then lower your pelvis back down to the floor. Do this move 20 consecutive times and remember to keep things slow and steady. This will help tighten up your loose belly and strengthen it so that you can start doing more rigid abdominal exercises soon.
If You Have – A Weak Pelvic Floor
Lessened sexual sensations and embarrassing leaks aren’t uncommon for new moms. If you have a weak pelvic floor, don’t feel like the odd one out. The key to remember here is that you need to strengthen that pelvic floor STAT to avoid an anatomical shift of the organs.
Try This Move: Kegels
Kegel exercises are the perfect contraction workouts to help strengthen your pelvic floor and fix any incontinence. You can do Kegels in the cross-legged pose, the child’s pose, and even when lying on your back. Make sure you’re squeezing the muscles that control urine flow, hold, and then release. Do these in progressive sets, squeezing and holding for 5 seconds and then releasing, followed by an 11-second set. You can do one set of 10 reps per day.
If You Have – a Fatigue Problem
We know that new moms wake up every hour of the night to tend to the little ones, and that leaves them feeling less than well-rested. Yoga might not eliminate sleepless nights completely, but they can help you fight off fatigue to power through the days ahead.
Try This Move: Viparita Karani
This move is known as the Legs Up The Wall Pose, and it’s a restorative pose that may open up the chest and help you breathe better. To do the pose, put a pillow under your hips and lay down with your left hip against the wall. Now bring your arms out to your sides and then take a deep breath and hold. Repeat five times on each side.