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Losing unwanted weight after giving birth is a problem for many breastfeeding women. Those pounds can sometimes seem like they will never come off. However, there are some simple and safe exercises you can do to get your body back into the shape that you desire. However, in order for these exercises to have the best possible results, you will need to maintain a well-balanced and healthy diet. Since you are breastfeeding, there is a good chance that you are already eating healthy. If you are indulging in sweets and soda, those will need to be eliminated completely from your diet. Discipline is key during any attempt to lose weight.
Leg and arm circles
Any type of movement is a good thing when trying to lose weight. This first exercise is about as low impact as it gets. Stretch your arms out and rotate them in large circles. Be careful not to whip our arms around too quickly, as you may develop some shoulder discomfort. Rotate your legs while leaning against a wall or dangling them over the side of your bed. Continue to do this until you get tired. Time yourself and try to do it for a longer period of time each day.
Bend your knees as you are sitting up in your bed. Extend one of your legs by sliding it out. Slide it back up as you slide the other leg out. Keep this rotation going for several minutes. This movement does not necessarily have to be fast, although fast movement would not be a bad thing. Again, the important thing is that you are engaging in some form of movement. This exercise is especially good at helping to prevent blood clots that tend to form after receiving an epidural. Watch out for any rashes developing on your legs as a result of doing these exercises.
It is beneficial to exercise your pelvic floor. This is even true for women who have received a C-section. It will aid in the restoration on the muscles to the way they were before the pregnancy. It will also help to increase the amount of blood flow to aid in the healing of any sutures. It is common for women to not feel the muscles. However, these exercises are still recommended. Begin by tightly squeezing the anal sphincter, then start to squeeze the vaginal sphincter as tight as you can. Try to hold it for about five seconds. Then relax your muscles and rest. Repeat this process until you have completed a set of 10 repetitions. During your day, perform five or six sets, but be sure to space them far enough apart from each other.
The stair master has been helping women to stay in shape for over two decades. It has proven to be one of the best machines to aid in the tightening and toning of the thighs, calves and buttocks. A breastfeeding mother should be careful not to overdo it on the StairMaster. It is tempting to want to turn the dial up to a fast speed. However, take it easy and go at a nice and easy pace as you are starting out. In the coming weeks, you can gradually increase the speed. As far as how long you should use it, that is up to you. If you are in good shape, then do a longer session. Ideally, you want to use the StairMaster until you feel a slight burning and tightening in your leg muscles. This will mean that your workout is doing some good.
This article was written by the team at Orbit Fitness and Australian gym equipment retailer based in Perth, WA. Their main store is Unit 3, 470 Scarborough Beach Road, Osborne Park, WA 6017. Give them a call on 1300 13 42 13.