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assilstore · 11 months

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bodylove-mamas · 1 year

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Benefits of Postpartum Abdominal Training

#postnatal core workout #postnatal core exercises #workouts after birth #postpartum core exercises

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teachhealth · 11 months

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I wish I’d known 10 years ago about deep core work and how much it would be a game changer for me physically. There were a lot of things I didn’t like even at my lowest weight that gentle breathwork and deep core postpartum workouts have changed for the better, plus I’m more physically capable in everyday life than I was when I was lighter and in better shape.

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getfitnessreview · 1 year

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How to Reduce Belly Fat After Pregnancy in 2023.

How to Reduce Belly Fat After Pregnancy in 2023

After giving birth, it can take up to six months for your tummy to shrink back to normal size. That's why it's important to take your time and not rush to get into your pre-pregnancy clothes. Your body took 9 months to grow a baby and it needs that time to recover and heal.

Your body is going to respond differently depending on how much you gained during pregnancy and if you breastfed or not. Your diet and exercise habits also play a big role in reducing your belly fat after pregnancy.

A diet high in sugar can increase your belly fat and make it harder to lose weight. Try to cut back on sugars and focus on nutritious foods, such as fresh fruits, vegetables, and whole grains.

The average woman gains 25-35 pounds during pregnancy, but excessive weight gain is harmful to your health and can cause complications during and after pregnancy.

During your pregnancy, your body stores extra calories for use when you need them most. This includes fueling your growing baby and producing enough milk to keep your little one fed.

When your baby arrives, this fat is released from the stored energy and gets stored as adipose tissue (fat). You may have an extra layer of fat around your midsection that won't go away easily.

You can reduce your belly fat by eating more healthy, lean proteins and low-fat dairy products. In addition, try to include more healthy fats in your diet, such as avocados, olive oil, flax seeds, chia seeds, and nuts.

Regular, moderate-intensity physical activity is a great way to lose belly fat and overall body weight. The Center for Disease Control and Prevention recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, along with two days of strength training exercises.

Workouts that target your core and major muscle groups are a good way to build muscle tone, which can help burn calories more effectively. Doing a combination of bodyweight, resistance, and cardio workouts will help you reach your weight loss goals quickly.

Changing your workout routine is the most important step in reducing belly fat after pregnancy. Switch up your exercises to keep your body guessing and to stay challenged. Choose exercises that challenge your balance and muscle strength, such as lunges, squats, sit-ups, and push-ups.

Avoid extreme calorie-restrictive diets that starve your body of nutrients, especially essential nutrients for your baby's growth and development. Talk to a dietitian to find the best postpartum diet plan for you.

Drink plenty of water and eat a healthy diet to reduce your belly fat after pregnancy. It's also a good idea to increase your intake of iron-rich foods, such as spinach, lentils, and dried fruit.

It's also a good idea to start taking iron supplements, particularly if you have anemia or other medical conditions that prevent you from getting enough iron through your diet. It's recommended to take 18 milligrams of iron daily, but it's important not to overdo it because this can cause constipation, stomach pain, and dizziness. TO LEARN MORE CLICK HERE

#fat belly #how to lose fat #pregnancy #after pregnancy #beautiful body

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braveandfearlessbrand · 2 years

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It’s been 15 months since my beautiful Sunny Wilde arrived unexpected smack bang in the middle of crazy covid times. It’s been an amazing, fun, wild ride with him as our new addition to our family. One thing is I’ve always used my platform for is to share not just the highlight reels of my life but also the hard times! And one thing I’ve been battling since the birth of Sunny is Diastasis Recti. I had no idea this even existed before My birth. I thought my lower back was sore from carrying Sunny. I thought my stomach was sore from slow healing, I thought I couldn’t do exercise like before because of weight gain. But after LOTS and I mean lots of tears, doctors appointments, ultrasounds and tons of research I found out I was suffering from #diastasisrecti Quite honestly it’s affected my life significantly. I have a lot of stomach and lower back pain, pelvic floor issues, no core strength and I still look pregnant 😢 So when I found the @movemumma 9 week core control program by @sonijay I had to try it. It focuses on strengthening the pelvic floor and also mindset which I need both so badly. I’m starting this journey with an open mind and anything that brings me closer to closing the gap and allowing me to carry my baby with less pain I will try! I’m going to share my journey here with you all. I know there will be other women who suffer the same and I think the more awareness around this postpartum issue the better! Would love to know how many of you also suffer from diastasis recti or pelvic floor issues after having your babes? Let’s have some honest, open conversations around this! . . . . #braveandfearless #movemumma #postpartumprogram #postpartum-workout #diastasisrecti #postpartum #bringingthegapback #healingmycore #pelvicfloorprogram #pelvicfloorhealth #pelvicfloor #core #strentheningthecore #kidsfashiondesigner #goldcoastfashiondesigner #babyfashion #trendybaby #alternativefashion #alternativebabyclothes #alternativebabywear #punkbaby #coolbabyclothes #coolbabyclothing #baby #moccs #moccasins #babymoccasins #toddlermoccs #toddlermoccasins #babyshoes https://www.instagram.com/p/CeWNZDWP5hc/?igshid=NGJjMDIxMWI=

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lovedvra · 6 days

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Hi lovelies! May is Mental Health Awareness Month, Child’s Month and Mother’s Day is in this month too. In Jamaica, we recognize October as Mental Health Awareness Month since it has Mental Health Day and Men’s Mental Health Awareness Month is afterwards in November, so it makes sense to do things that way. In addition to that, it is a good idea to give people relevant resources and coping skills before S.A.D season really takes a toll on their emotional and mental well-being during the autumn/winter months. This May I am reflecting on my mental health journey. I am grateful that it is better, but it took a toll on my holistic development. I wish I had listened to my body more. It knows. I could’ve avoided a lot of challenges if I had known how to listen to my body and trust myself at an earlier age. I now know, that my mental health is linked with my physical health. Once I move my body through dance, pilates, yoga, walking, running, weight lifting or cardio in the gym, it improves my mental strength and clarity. What I eat and how I eat matters. When my body aches, stiffens or lags, I listen to it. None of us need to wait until things reveal themselves in detrimental ways before we decide to make better choices to sculpt our minds, bodies and lifestyles. Our lives are glued to screens now more than ever before. We are so distracted, desensitized and unfortunately insensitive to our own needs that some of us are blinded from the solutions. In turn, it makes us insensitive and critical of those around us, especially when they need more support, a break, compassion, patience or a listening ear or show up differently than we prefer. The pandemic reminded me how much we need to change things for the better and that I can start with me. I aspire to be more intentional about how I care for my body, emotions and health versus what others dislike about me. Even though S.A.D season was managed a little better in 2023, I mentally gave up when my body gave out last year and earlier in 2024. I tried new things to alleviate the dreariness from S.A.D season, like a USculpt session at Body by TLS in the Life Store. The layout of the space feels calming and healthy. There is something about white walls, greenery, light wood and natural light in a room- the combination makes everything calm. When you enter a courteous employee will hand you a thin black shirt to wear and instruct you to lay on the bed. At first, the machine looked like an iron to me. It was strapped onto my abdomen before the assistant turned it on. Guys, I didn’t know what to expect, but it felt so weird I started laughing! The USculpt machine uses electromagnetic waves to stimulate muscles, in this case, it was on my abdominal muscles, so they contract like an ab workout. I work out sporadically, so I’ve not seen any muscle definition in that area. As a model, pageant girl and now carnival babe, muscle definition adds some finesse to the final look. I took the opportunity to try this service because I’ve always wanted defined and strong core muscles. The USculpt service from Body by TLS is a good option for sedentary patients, models, bodybuilders, new moms or anyone with abs separation, and curious folks like myself lol. Natalie is such a light. Her energy is invigorating. While you’re there, check out the supplements and healthy snacks available. I really need to visit soon to grab a few items to try. The benefits include muscle definition for models, bodybuilders, fitness enthusiasts, and carnival revellers who want to show off their abs on the road. It is a good option to repair separated abdominal muscles (abs separation) that can happen to postpartum moms, wheelchair patients, elders or anyone who has weak muscles. The machine will help exercise lax muscles for those with arthritis, fibromyalgia or paralysis. We see certain technologies or creations and immediately think, “Why would anyone need that?” We forget the vulnerable people who deserve access to basic things some of us may overlook. That was the revelation from my firs...

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#876 #commentary #Jamaica #life #lifestyle #Mental Health

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wildlyplanted · 18 days

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Snap back

Make a cup of tea or coffee because this is a long one :)

The other day, I was watching the YouTube channel of a couple I follow. They just welcomed a baby, and the latest vlog was the woman showing her 3 weeks postpartum body, which looked unbelievably great, and for some reason, I felt a little uncomfortable while watching.

I asked myself, "why?" as I thought back to all the similar vlogs I’ve viewed. I think the postpartum vlogs that make me uncomfortable are the ones where the woman seems to be having a quick “snap back.”

“But why?” I asked myself, again. Then it dawned on me. Most of the women I know didn't recover as quickly as some of the women I see in vlogs and on social media. I think this notion and perpetuation of "snapping back" is detrimental to women, especially while they’re in such a vulnerable state, having just given birth.

In this particular vlog, the woman mentioned (multiple times) how she still needs to lose weight, criticized and pointed out areas of her body, including her stomach, even though her body was recovering, remarkably. This blew my mind because I was thinking "Oh my goodness, you grew a baby in your uterus, of course it’s still swollen! You just brought life into the world! Stop!!”

In my sensitive opinion, I think the conversation around postpartum should not be focused on a mother’s body and how fast she is, “snapping back” and I don’t think women should offer up their postpartum bodies for debate. These “snap back” vlogs and social media posts can cause women to be subjected to unfair comparisons by their partner, causing feelings of inadequacy and stress. Comparison shouldn’t happen, but I can guarantee it does.

Instead, the focus should be on mothers receiving an abundance of support from their partners and the trusted people around them in caring for a new baby, eating well, getting ample rest, feeling ease and calm, feeling confident in expressing the status of their mental and emotional health, and overall feeling extra taken care of.

I understand that for some women, the healing process happens nicely, and they feel good enough to exercise as soon as they're cleared by the doctor, and they're in a good space. I also understand that many women who give birth for the first time have been shocked to find out that 6 weeks is not entirely accurate for how long it can take a woman to heal because the dominant narrative is the quick “snap back.”

I'm so thankful and appreciative that more mothers are sharing their childbirth and postpartum journey and showing how different it can look from what we see on social media. Showing that it can be a long way down the road before you feel comfortable in your body again, or before that favorite outfit fits the way it used to.

Additionally, I’m grateful to all the women who are bringing to the forefront, important conversations about healing after having a baby. As someone who has yet to give birth, I want to know as much as I can about the process, keeping in mind that each woman’s experience is unique to her. Something that I’m surprised to only have recently found out is that before a woman even thinks about any sort of working out, she should first take care to strengthen her core and pelvic floor, and only after that, begin working out again.

Hearing and seeing different narratives are so important, because for example, I had no idea that Pelvic Floor Specialists existed until a couple of years ago. I also had no clue that so many women experience Diastasis Recti and when that is the case, they should absolutely not do any typical ab workouts because it will make it worse and most definitely cause setbacks and issues. Working with a Pelvic Floor Specialist is the appropriate procedure.

I’m quite stunned that the medical community does not do women justice regarding postpartum. Why aren’t all mothers given a proper exam to determine if she has Diastasis Recti? Why aren’t all mothers referred to a Pelvic Floor Specialist as a place to start after they’ve been cleared for movement? I’m not sure if insurance would even cover the cost of the Specialist.

If men were the ones to give birth, the postpartum period would be 6 months, not weeks and every sort of Specialist would be offered up to them, along with insurance covering it all!

Not only is 6 weeks an inefficient and unreasonable amount of time, in my opinion, for a woman to heal– it’s definitely not enough time for a mother to even begin thinking about losing weight or “snapping back.” I would imagine, she just wants to be able to sit and stand without being in pain.

The last point I would like to make, is that I don’t think men truly know how painful and traumatic childbirth and postpartum healing is. Even though more women are sharing about the realities of childbirth and the aftermath, I think so many more don’t share because their journey doesn’t look like what we see on YouTube and social media.

Not enough women are talking about how terrible it feels (I can only imagine) to have swollen and painful private parts, a swollen uterus, hurting when peeing, bleeding a river up to 6 weeks, in some cases, pain during breastfeeding and experiencing issues like Diastasis Recti. Now add on top of that, being expected to perfectly care for your baby, knowing exactly what to do at all times, enduring sleepless nights with little help in some cases, leaking milk and standing in a body that you don't feel comfortable in and can hardly recognize. Then add even more on top of that, being the main person your baby clings to for survival and support and fighting unhealthy thoughts about how your body looks like or what it will look like weeks and months down the line. Imagine how mentally and emotionally taxing it is to love your child and at the same time not like what carrying and birthing your child has done to your body. It’s A LOT!

Welcoming a baby into the world will always be a heavier burden on the mother and just straight-up unfair to her in so many ways. The “snap back” narrative just adds more unreasonableness and should be done away with!

*Shout out to the loving partners who play an equal part in caring for the baby and who help alleviate some of the mental and emotional stress that women experience during postpartum.

Where you can find me/how to contact me:

IG: wildlyplanted

YouTube: Wildly Planted (this is a work in progress, but I’m finding direction)

Email: [email protected]

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musculoskeletalphysio · 4 months

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Recuperate, Rebuild, Excel: Visit the Most Dependable Clinical Pilates in Melbourne

Clinical pilates in Melbourne is a workout style that works on your stability, balance, and core strength. It focuses on strengthening the musculature of your hips and pelvis, your deep supporting spinal muscles, and your deeper layer of abdominal muscles.

Exercise and pilates matwork in general are very beneficial to your health. The injuries are on the other side. The majority of injuries occur in contact sports that require a lot of running and twisting. The most common injuries are to the shoulder, knee, and ankle/foot.

For physiotherapy in St Kilda to be effective, a complete assessment of the pathology of the tendon, muscle, ligament, cartilage, and bone is necessary. The theory behind this is that strengthening your core will enhance your body's ability to operate, help you maintain better posture, and lessen your chances of developing lower back pain.

Post-Natal Physical Therapy: What Is It?

The goal of postnatal exercise classes in Melbourne is to treat postpartum problems, such as hip, groyne, and lower back discomfort. Additionally, it tries to treat pelvic floor issues like prolapse and incontinence. There are several physical and psychological advantages to postpartum fitness programmes, some of which are as follows:

• Restores body rigidity and muscle strength

• Improves posture to lessen discomfort and pain

• Raises vitality and lessens tiredness

• Encourages aerobic fitness and weight loss

• Reduces tension and keeps sadness at bay

• Elevates wellbeing and mood in general.

It Enhances Athletic Performance and The Ability of Your Mind

Pilates might be a fantastic addition to your training regimen if you're an avid sportsman. While strength and endurance are key components of many sports-related activities, this exercise also enhances balance, flexibility, and mobility—aspects that are crucial to any sport but aren't given enough attention in other fitness regimens.

Your ability to focus and maintain mental discipline is also tested while you engage in various activities. It is also possible to enhance other cognitive abilities in addition to memory.

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#clinical pilates Melbourne #pilates matwork

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yourcorerestore · 4 months

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Diastasis Recti Exercises: A Guide to Safe and Effective Workouts

Understanding Diastasis Recti

Before diving into the exercises, it’s crucial to understand what diastasis recti is. It’s the widening of the gap between the left and right abdominal muscles, a condition often caused by the stretching of the linea alba, the connective tissue at the midline of the abdomen. While commonly associated with pregnancy, it can also affect men, women who have never been pregnant, and even newborns.

Key Principles for Diastasis Recti Exercises

Gentle Core Activation: The focus should be on gently activating the deep core muscles without putting pressure on the midline.

Posture Awareness: Maintaining good posture is essential in all exercises to avoid additional strain on the abdominal muscles.

Breathing Techniques: Proper breathing helps in engaging the core muscles effectively.

Progressive Overload: Start with simpler exercises and gradually increase the intensity as your strength improves.

Recommended Exercises for Diastasis Recti

Pelvic Tilts

Lie on your back with your knees bent and feet flat on the floor.

Inhale, then exhale while gently tilting your pelvis towards your ribs, flattening your back against the floor.

Hold for a few seconds and then release.

Heel Slides

Lie on your back with knees bent.

Slowly slide one heel out to straighten the leg, keeping your back flat.

Slide the heel back and repeat with the other leg.

Here you can find more diastasis recti exercises

Precautions and Tips

Consult a Professional: Before starting any exercise program, especially postpartum, consult with a healthcare provider or a physical therapist.

Listen to Your Body: If any exercise causes pain or discomfort, stop immediately.

Avoid Certain Movements: Steer clear of exercises that cause bulging or straining in the abdominal area, such as traditional crunches or sit-ups.

Consistency is Key: Regular practice of these exercises can lead to better results.

Conclusion

Diastasis recti exercises, when performed correctly and consistently, can significantly aid in the recovery and strengthening of the abdominal muscles. It’s important to approach these exercises with patience and to progress gradually. Remember, every individual’s journey to recovery is unique, and it’s crucial to listen to your body and consult with healthcare professionals for personalized advice.

#diastasis recti exercises

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ahmedaliraza · 5 months

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Attaining a Flat Belly at Every Life Stage: Tailoring Fitness Goals for Women, Men, Pregnancy, and Seniors

Introduction: The desire for a flat belly transcends age and gender, and achieving this fitness goal requires an understanding of the unique considerations at different life stages. In this article, we will explore effective strategies for attaining a flat belly for women, men, after pregnancy, and for seniors, recognizing the diverse needs and challenges that each group may face.

1. Flat Belly for Women

A. Hormonal Considerations:

Discuss the impact of hormonal fluctuations on belly fat in women.

Explore exercise and nutrition strategies tailored to address the unique challenges faced by women in achieving a flat belly.

B. Core Exercises for Women:

Introduce specific core exercises beneficial for women targeting both upper and lower abdominal muscles.

Discuss the role of strength training in enhancing overall body composition.

2. Flat Belly for Men

A. Testosterone and Muscle Mass:

Explore the role of testosterone in metabolism and muscle mass in men.

Discuss effective workout routines and dietary considerations for men aiming for a flat belly.

B. Full-Body Workouts:

Emphasize the importance of full-body workouts in achieving a toned midsection for men.

Provide examples of compound exercises that engage multiple muscle groups.

3. Flat Belly After Pregnancy

A. Postpartum Fitness Considerations:

Acknowledge the changes in the abdominal area after pregnancy.

Provide safe and effective exercises for rebuilding core strength postpartum.

B. Nutritional Support:

Discuss the role of nutrition in postpartum recovery and achieving a flat belly.

Offer guidance on nourishing the body while catering to the demands of breastfeeding.

4. Flat Belly for Seniors

A. Age-Related Changes:

Explore the impact of aging on abdominal muscle tone and metabolism.

Discuss exercises that are safe and effective for seniors to achieve a flat belly.

B. Low-Impact Options:

Introduce low-impact exercises suitable for seniors to strengthen the core.

Emphasize the importance of incorporating flexibility and balance exercises.

Conclusion:

A flat belly is an achievable fitness goal for individuals at every life stage. By understanding the specific needs and considerations for women, men, after pregnancy, and seniors, individuals can tailor their fitness routines to optimize results and overall well-being. Whether recovering from pregnancy, maintaining muscle mass in later years, or navigating hormonal changes, the journey to a flat belly is unique for each group. Remember, the key lies in adopting a holistic approach that combines targeted exercises, proper nutrition, and a mindset that embraces fitness at every stage of life.

#weight loss #yoga

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australiacite · 5 months

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Benefits Of EMS Training For New Moms | Australia Cite

Pregnancy triggers significant changes in a woman's body, marked by hormonal shifts and physical adaptations, creating a unique experience for each individual. Postpartum recovery varies widely, prompting many new moms to seek ways to regain pre-pregnancy fitness quickly. Electrical Muscle Stimulation (EMS) emerges as a crucial support system, facilitating a swift return to physical well-being. This versatile tool offers new moms Benefits Of EMS Training For New Moms, including accelerated postpartum recovery, customized fitness, efficient muscle activation, time-efficient workouts, enhanced core strength, joint-friendly exercises, and stress reduction. EMS stands out as an empowering resource for those aiming to rebuild strength or reshape their bodies after pregnancy, addressing diverse postpartum fitness needs. Read More

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themomsandthecity · 7 months

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"DWTS" Alum Lindsay Arnold Launched an Anti-Bounce-Back Postpartum Workout Program

When it comes to postpartum content on social media, news feeds are often filled with posts focusing on "snapping back," or getting into shape after having a baby, leaving many parents overwhelmed and vulnerable to self-criticism or pressure around working out. In fact, research shows that when new moms compared themselves to others online, they experienced higher rates of postpartum depression. In reality, postpartum fitness (and all fitness, really) is a very individual journey, says "Dancing With the Stars" alum Lindsay Arnold. "I think if you are the kind of person who can have a baby and get back into [a workout routine] six weeks postpartum, and you're running and you're doing all things, like that's amazing, good for you," Arnold tells POPSUGAR. But, she says, it should be "equally celebrated" if someone isn't ready to hit the gym the moment their doctor gives them clearance to do so. That's a crucial reason the mother of two launched her postpartum program for The Movement Club, Arnold's on-demand fitness platform, in September. "I filmed this postpartum program in real time with my own postpartum journey. That was important to me, because I want my members to know that I'm going through it with them - I am there every step of the way," Arnold says, emphasizing that movement during postpartum is not meant to look perfect. "It's not always going to be consistent. It's going to be a bit hectic - it's gonna be crazy," she says. Taking the realities of new-mom life - namely, the very limited time parents of newborns often have to themselves - into account, workout videos in Arnold's postpartum program range from as short as 10 minutes to 27 minutes. And some even feature her own children. "I actually include my baby June in a couple of the videos in this program, because I want moms to know that it's OK if your baby has to join your workout. It's OK if you have to take a break to breastfeed - that's life," Arnold says. View this post on Instagram A post shared by The Movement Club (@themovementclub) The movements in the program aren't about "bouncing back," either - a phrase Arnold says she dislikes. Instead, much of the series focuses on pelvic floor and deep core work, which can be helpful in addressing common postpartum side effects, including pelvic pain or dysfunction as well incontinence or diastasis recti. "Whether, like me, you had a C-section or you had vaginal birth, our bodies go through so much trauma [during the birthing process], and this program is really meant to just heal, repair, and then strengthen," Arnold says. The best part, Arnold says, is that "this program can be started at six weeks postpartum or six years postpartum. It doesn't matter when you start it, it's just about starting." Arnold also hopes that in letting her daughters be a part of her fitness journey, they'll learn the value in taking time for themselves and the beauty of imperfection. "I used to think, I've got to work out before the girls wake up. They can't be involved. If my girls are running around, it wasn't a good workout. But now I'm like, no, this is great. I can get a workout in and I can be spending time with my daughters. They can see me taking time for myself, which I think is so important," Arnold tells POPSUGAR. And on the days that she isn't able to squeeze in a sweat session, Arnold knows there's a lesson in that, too. "I want to emphasize to [my daughters], whatever you can give to yourself, you should be proud of," Arnold says. https://www.popsugar.com/family/lindsay-arnold-postpartum-workout-movement-club-49303417?utm_source=dlvr.it&utm_medium=tumblr

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pavswrites · 7 months

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Benefits Of Exercising During Pregnancy

Pregnancy is a transformative and exciting journey for every woman. Along with the joy and anticipation, it also brings various physical and emotional changes. Taking care of your health during pregnancy is crucial for both you and your baby’s growth & development. One essential aspect of maintaining a healthy pregnancy is regular exercise.

In this blog, we will explore the numerous benefits of exercising during pregnancy, providing expectant mothers with valuable insights and guidance on incorporating physical activity into their routines.

Benefits Of Exercising During Pregnancy

Exercising during pregnancy offers a wide range of benefits for both the mother and the baby. Let's delve into some of the significant advantages that regular physical activity can provide:

Increased Energy Levels

Physical activity helps combat fatigue, which is a common complaint during pregnancy. Engaging in exercise stimulates the production of endorphins, also known as "feel-good" hormones, which can boost energy levels and alleviate pregnancy-related exhaustion.

Improved Mood And Mental Well-Being

Pregnancy can be an emotional rollercoaster due to hormonal changes. Engaging in physical activity provides a healthy outlet for stress, promoting overall mental well-being. This can improve mood and reduce feelings of anxiety and depression.

Better Sleep Quality

Sleep disturbances are common during pregnancy, often caused by discomfort and hormonal changes. Exercising regularly helps regulate sleep patterns, promotes relaxation, and reduces insomnia. However, it's important to avoid strenuous exercise close to bedtime to ensure a good night's rest.

Increased Stamina And Strength

Pregnancy places additional demands on the body. Regular exercise, particularly prenatal workouts tailored to the needs of expectant mothers, helps build stamina and strengthen the muscles required for labor and delivery. Strong muscles can also aid in postpartum recovery.

Enhanced Posture And Reduced Back Pain

As the pregnancy progresses, the growing belly alters the body's center of gravity, leading to poor posture and back pain. Exercising, especially exercises that target core muscles, can improve posture, reduce back pain, and alleviate discomfort associated with carrying extra weight.

Lower Risk Of Gestational Diabetes

Gestational diabetes is a condition that affects pregnant women, characterized by high blood sugar levels. Regular exercise helps regulate blood sugar levels, reducing the risk of developing gestational diabetes. It also promotes weight management, which is a crucial factor in preventing the condition.

Improved Circulation And Reduced Swelling

During pregnancy, hormonal changes can cause fluid retention and swelling, particularly in the legs and ankles. Regular exercise improves circulation, reducing swelling and the risk of developing varicose veins or blood clots.

Healthier Weight Management

Maintaining a healthy weight during pregnancy is essential for both the mother's and the baby's well-being. Exercise helps manage weight gain, increase metabolism, and promote a healthy body composition. However, it is essential to consult with a healthcare provider to determine the appropriate level of exercise based on individual circumstances.

Shorter Labor And Easier Delivery

Staying active during pregnancy can contribute to shorter labor and easier delivery. Regular exercise strengthens the muscles required for labor, enhances endurance, and helps the body prepare for the physical demands of childbirth. Additionally, the improved stamina and breathing techniques learned during exercise can aid in managing pain during labor.

Quicker Postpartum Recovery

After giving birth, the body undergoes significant changes as it heals and adjusts to postpartum life. Exercising during pregnancy can expedite the recovery process by strengthening muscles, improving cardiovascular fitness, and promoting overall well-being. However, it is crucial to follow postpartum exercise guidelines and gradually ease back into physical activity after childbirth.

So, before you accommodate exercise in your pregnancy journey, talk to your doctor, take their suggestions, and start the routine with the necessary precautions. They can help you to create a safe and effective exercise plan that is right for you and your baby. read more

#motherhood #momlife #shushu babies #baby care #pregnancy

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shushubabies · 7 months

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Benefits Of Exercising During Pregnancy

Pregnancy is a transformative and exciting journey for every woman. Along with the joy and anticipation, it also brings various physical and emotional changes. Taking care of your health during pregnancy is crucial for both you and your baby’s growth & development. One essential aspect of maintaining a healthy pregnancy is regular exercise.

In this blog, we will explore the numerous benefits of exercising during pregnancy, providing expectant mothers with valuable insights and guidance on incorporating physical activity into their routines.

Benefits Of Exercising During Pregnancy

Exercising during pregnancy offers a wide range of benefits for both the mother and the baby. Let's delve into some of the significant advantages that regular physical activity can provide:

Increased Energy Levels

Physical activity helps combat fatigue, which is a common complaint during pregnancy. Engaging in exercise stimulates the production of endorphins, also known as "feel-good" hormones, which can boost energy levels and alleviate pregnancy-related exhaustion.

Improved Mood And Mental Well-Being

Pregnancy can be an emotional rollercoaster due to hormonal changes. Engaging in physical activity provides a healthy outlet for stress, promoting overall mental well-being. This can improve mood and reduce feelings of anxiety and depression.

Better Sleep Quality

Sleep disturbances are common during pregnancy, often caused by discomfort and hormonal changes. Exercising regularly helps regulate sleep patterns, promotes relaxation, and reduces insomnia. However, it's important to avoid strenuous exercise close to bedtime to ensure a good night's rest.

Increased Stamina And Strength

Pregnancy places additional demands on the body. Regular exercise, particularly prenatal workouts tailored to the needs of expectant mothers, helps build stamina and strengthen the muscles required for labor and delivery. Strong muscles can also aid in postpartum recovery.

Enhanced Posture And Reduced Back Pain

As the pregnancy progresses, the growing belly alters the body's center of gravity, leading to poor posture and back pain. Exercising, especially exercises that target core muscles, can improve posture, reduce back pain, and alleviate discomfort associated with carrying extra weight.

Lower Risk Of Gestational Diabetes

Gestational diabetes is a condition that affects pregnant women, characterized by high blood sugar levels. Regular exercise helps regulate blood sugar levels, reducing the risk of developing gestational diabetes. It also promotes weight management, which is a crucial factor in preventing the condition.

Improved Circulation And Reduced Swelling

During pregnancy, hormonal changes can cause fluid retention and swelling, particularly in the legs and ankles. Regular exercise improves circulation, reducing swelling and the risk of developing varicose veins or blood clots.

Healthier Weight Management

Maintaining a healthy weight during pregnancy is essential for both the mother's and the baby's well-being. Exercise helps manage weight gain, increase metabolism, and promote a healthy body composition. However, it is essential to consult with a healthcare provider to determine the appropriate level of exercise based on individual circumstances.

Shorter Labor And Easier Delivery

Staying active during pregnancy can contribute to shorter labor and easier delivery. Regular exercise strengthens the muscles required for labor, enhances endurance, and helps the body prepare for the physical demands of childbirth. Additionally, the improved stamina and breathing techniques learned during exercise can aid in managing pain during labor.

Quicker Postpartum Recovery

After giving birth, the body undergoes significant changes as it heals and adjusts to postpartum life. Exercising during pregnancy can expedite the recovery process by strengthening muscles, improving cardiovascular fitness, and promoting overall well-being. However, it is crucial to follow postpartum exercise guidelines and gradually ease back into physical activity after childbirth.

So, before you accommodate exercise in your pregnancy journey, talk to your doctor, take their suggestions, and start the routine with the necessary precautions. They can help you to create a safe and effective exercise plan that is right for you and your baby.

Guidelines For Safe Exercise During Pregnancy

While exercise offers numerous benefits during pregnancy, it is essential to prioritize safety. Here are some guidelines to follow when exercising during pregnancy:

Choose Low-Impact Activities

Opt for low-impact exercises that are gentle on the joints and minimize the risk of falls or injury. Walking, swimming, prenatal yoga, stationary cycling, and low-impact aerobics are excellent choices.

Proper Warm-Up And Cool-Down

Always begin your exercise session with a warm-up to prepare your muscles and gradually increase your heart rate. Afterward, cool down with gentle stretching to promote flexibility and prevent muscle soreness.

Stay Hydrated And Avoid Overheating

Drink plenty of water before, during, and after exercising to stay hydrated. Avoid exercising in excessively hot or humid environments to prevent overheating, as this can be harmful to both you and your baby.

Suitable Exercises During Pregnancy

Not all exercises are suitable for pregnant women. Here are some safe and effective exercises to consider during pregnancy:

Walking

Walking is a low-impact exercise that can be done at any stage of pregnancy. It improves cardiovascular health, strengthens leg muscles, and promotes overall well-being.

Prenatal Yoga

Prenatal yoga combines gentle stretching, breathing exercises, and relaxation techniques. It helps improve flexibility, promotes relaxation, and prepares the body for childbirth.

Swimming

Swimming is a fantastic way to exercise during pregnancy as it provides a weightless environment, reducing strain on joints and ligaments. It also works the entire body, improves cardiovascular fitness, and offers relief from swelling and discomfort.

Stationary Cycling

Using a stationary bike is a safe and low-impact exercise option. It helps strengthen leg muscles, improves cardiovascular health, and doesn't put pressure on the joints.

Low-Impact Aerobics

Low-impact aerobics classes designed for pregnant women provide a safe and effective way to improve cardiovascular fitness, maintain muscle tone, and enhance overall well-being.

NOTE: Always consult with your healthcare provider for specific exercise recommendations based on your unique circumstances.

Exercises To Avoid During Pregnancy

While exercise is generally beneficial during pregnancy, there are certain activities that should be avoided to minimize the risk of injury or complications.

These include:

High-impact sports such as soccer, basketball, or volleyball

Contact sports that carry a risk of falls or abdominal impact

Exercises that involve lying flat on your back after the first trimester, as it restricts blood flow to the baby

Heavy weightlifting or exercises that put excessive strain on the abdomen

Exercise during pregnancy can be a great way to stay healthy and fit, and it can also have a number of benefits for your baby. If you are pregnant, talk to your doctor about creating a safe and effective exercise plan for you.

Conclusion

Incorporating regular exercise into your routine during pregnancy can bring about a multitude of benefits for both the mother and the baby. From increased energy levels and an improved mood to enhanced posture and shorter labor duration, exercising offers a range of advantages that promote a healthy and enjoyable pregnancy journey. Remember to consult with a healthcare provider to ensure a safe and appropriate exercise plan tailored to your individual needs. Embrace the benefits of exercising during pregnancy and cherish the transformative experience of bringing a new life into the world.

#shushu babies #skincare #shushubabies #baby care #shushumom #pregnancy #pregnancy care

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pelvichep · 7 months

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Why Pelvic Floor Core Workouts Are Important for Your Health

When it comes to fitness, our attention often gravitates towards sculpting our abs, building strong arms, and toning our legs. However, there's a fundamental aspect of our core that is frequently overlooked - the pelvic muscles. These muscles play a pivotal role in maintaining core strength, stability, and overall health. In this article, we'll delve into why pelvic floor core workouts are essential for your well-being.

Why Pelvic Floor Core Workouts Are Crucial for Your Health

Core Stability: The pelvic floor muscles are integral to your core's stability. A strong core provides a solid foundation for all your movements, from everyday tasks to sports and fitness activities. Weak pelvic floor muscles can lead to instability, increasing the risk of injury.

Posture: A strong pelvic floor contributes to proper posture. These muscles work in harmony with your abdominal and back muscles to maintain an upright position. Weakness in the pelvic floor can result in slouching and back pain, which can affect your overall comfort and well-being.

Urinary Continence: For many individuals, particularly women, urinary incontinence can be a common concern, especially as we age or after childbirth. Pelvic floor exercises can help prevent or alleviate this issue, enhancing your quality of life and confidence in daily activities.

Postpartum Recovery: Pregnancy and childbirth can place significant stress on the pelvic floor. Engaging in pelvic floor exercises can aid in postpartum recovery, helping women regain strength and prevent complications, ensuring a smoother transition into motherhood.

Pelvic Organ Support: A robust pelvic floor is essential for supporting pelvic organs like the bladder, uterus, and rectum. Weakness in this area can lead to pelvic organ prolapse, a condition where these organs descend into the vaginal canal. Strengthening your pelvic floor muscles can help prevent and manage such issues, offering vital support to maintain organ position.

Enhanced Sexual Health: A strong pelvic floor can positively impact sexual function. It can lead to increased sensations, improved orgasms, and better control over the pelvic muscles, enhancing your overall sexual experience.

Core Coordination: The pelvic floor muscles are a crucial component of the core's intricate web of muscles. A well-coordinated core is essential for effective movement and balance. Strengthening the pelvic floor can contribute to better coordination and stability, making physical activities and exercises more efficient and enjoyable.

Different Types of Pelvic Floor Core Workouts

There are various exercises that target the pelvic floor muscles, and incorporating a variety of them into your routine can be highly beneficial. Some effective options include:

Kegel Exercises: These involve contracting and relaxing the pelvic floor muscles, similar to stopping the flow of urine. Regular Kegel exercises can significantly improve pelvic floor strength and endurance.

Bridges: Lie on your back with knees bent and feet flat on the floor. Lift your hips, engaging your glutes and pelvic floor. This exercise not only builds core and glute strength but also targets the pelvic floor.

Squats: Squats engage the pelvic floor in conjunction with the quads, hamstrings, and glutes. Proper form is crucial to maximize the benefits while ensuring safety. Squats can be customized to various levels of difficulty, making them adaptable to different fitness levels.

Planks: Traditional planks or modified planks on your knees engage the entire core, including the pelvic floor. Holding a plank position can strengthen these muscles over time and challenge your core stability.

Yoga and Pilates: Many yoga and Pilates poses incorporate pelvic floor engagement as part of the practice. These exercises promote flexibility, strength, and balance while enhancing pelvic floor health. Consider attending specialized classes or incorporating these poses into your routine for a holistic approach to core strength.

Incorporating Pelvic Floor Core Workouts into Your Routine

To attain the best results with pelvic floor core workouts, having a structured and personalized exercise plan is essential. This is where physical therapy management software can make a significant difference. Such software helps streamline your exercise routines, ensuring you target the right muscles and progress effectively towards improved pelvic floor health. With the guidance and support of physical therapy management software, you can embark on a journey towards better pelvic floor health, enhanced core strength, and overall well-being. Whether you're looking to prevent issues, recover after childbirth, or improve your athletic performance, investing in your pelvic floor is an investment in your health and quality of life.

So, if you're looking to enhance your core strength, improve your overall health, and enjoy a higher quality of life, it's time to give your pelvic floor the attention it deserves. Start incorporating pelvic floor core workouts into your fitness routine today, and reap the benefits for years to come.

#pelvic floor core workouts

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womenhealthcare8 · 8 months

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Postnatal Yoga: Nurturing Your Body and Mind After Birth

Bringing a new life into the world is a beautiful and transformative experience, but it also comes with its own set of challenges and changes. After the birth of your baby, it's crucial to take care of yourself physically and mentally. One way to do this is through postnatal yoga – a gentle and effective practice that can help you recover and find balance in both your body and mind.

What is Postnatal Yoga?

Postnatal yoga is a form of yoga designed specifically for new mothers. It acknowledges that your body has been through a lot during pregnancy and childbirth, and it aims to provide a safe and nurturing space for you to heal and regain strength. This practice combines many pregnancy yoga poses, breathwork, and meditation to promote physical and emotional well-being.

Physical Benefits

Strengthening Core Muscles: Pregnancy can weaken the abdominal muscles. Postnatal yoga includes exercises that gently strengthen the core, helping to improve posture and alleviate back pain.

Pelvic Floor Restoration: Childbirth can strain the pelvic floor muscles. Postnatal yoga includes exercises to gently tone and restore these muscles, which can be particularly helpful in preventing urinary incontinence.

Relieving Tension: Holding and caring for your baby can lead to tension in the shoulders and neck. Postnatal yoga includes stretches and poses to release this tension.

Weight Management: While postnatal yoga is not a high-intensity workout, it can aid in shedding post-pregnancy weight by increasing metabolism and promoting a sense of well-being.

Mental and Emotional Benefits

Stress Reduction: Caring for a newborn can be stressful. Postnatal yoga encourages relaxation and helps to reduce stress through deep breathing and meditation techniques.

Emotional Healing: Hormonal changes after childbirth can affect your mood. Yoga helps balance hormones and can enhance your emotional well-being.

Connecting with Your Baby: Some postnatal yoga classes encourage baby and mom bonding time like doing mother-baby massage, fostering a strong connection between you and your little one.

Boosting Confidence: As you regain strength and flexibility, you may find that your confidence grows, both as a mother and as an individual.

Getting Started

Before starting any postnatal yoga practice, it's essential to get the green light from your healthcare provider. Once you have the okay, look for postnatal yoga classes or videos led by certified instructors who understand the specific needs of postpartum bodies.

Remember that progress may be slow, and it's okay to take it easy. Listen to your body, and don't push yourself too hard. Postnatal yoga is about nurturing, not pushing your limits.

Postnatal yoga can be a wonderful tool for nurturing your body and mind after giving birth. It offers a safe and supportive environment for physical healing, emotional well-being, and bonding with your baby. By incorporating this gentle practice into your postpartum journey, you can find strength, balance, and a sense of calm as you navigate the beautiful world of motherhood.

#Postnatal Yoga

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