Abdominal Exercises
You might be able to bring your weight to normal within six weeks, but your muscles won't be the same as they were before unless you do postnatal exercises. Start them after the bright red bleeding stops and quit for a few days if it should start again.
Begin each exercise by lying flat on your back on the floor, but preferably on a rug, adding new exercises on the specified days.
1. On the first day, with your hands at your sides, take five deep, slow breaths, right from the abdomen. That's all.
2. On the second day, spread your arms horizontal to your body, with elbows straight. Raise them, bringing them directly over your chest until the hands touch, doing this five times. And that's all to that too, but even this gentle exercise is tiring when you just have had a baby.
3. On the third day and fourth day, raise your head slowly until your chin touches your chest: do this ten times.
4. On the fifth day, raise one leg as high as possible, toes pointed, keeping the knee straight and your hands at your sides. Keep the other leg flat on the floor. Alternate legs, raising each one five times, a little higher on the sixth and seventh days.
5. On the eight day, raise your right knee to your belly, so your foot is pulled back to touch your bottom. Straighten the leg and lower it, alternating each leg five times.
6. On the tenth day, spread your legs slightly and pull your feet toward you enough so that your knees almost bend at a right angle. Lift your bottom so your weight rests only on your shoulders and your feet.
7. On the twelfth day, cross your arms on your chest and raise your head and shoulders slightly five times. When you're stronger, clasp your hands behind your head, cross your ankles ( or tuck them under a chair to hold your feet down) and raise yourself slowly until you're sitting, keeping your knees straight all the while. ***
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by Beatrice Brown
For information, and more weight loss related articles by this author Visit: http://www.weightlossafterapregnancy.com
source: http://www.getmyarticles.com/
image: http://www.bonniepfiester.com/SB%2520336%2520(Small).jpg
You might be able to bring your weight to normal within six weeks, but your muscles won't be the same as they were before unless you do postnatal exercises. Start them after the bright red bleeding stops and quit for a few days if it should start again.
Begin each exercise by lying flat on your back on the floor, but preferably on a rug, adding new exercises on the specified days.
1. On the first day, with your hands at your sides, take five deep, slow breaths, right from the abdomen. That's all.
2. On the second day, spread your arms horizontal to your body, with elbows straight. Raise them, bringing them directly over your chest until the hands touch, doing this five times. And that's all to that too, but even this gentle exercise is tiring when you just have had a baby.
3. On the third day and fourth day, raise your head slowly until your chin touches your chest: do this ten times.
4. On the fifth day, raise one leg as high as possible, toes pointed, keeping the knee straight and your hands at your sides. Keep the other leg flat on the floor. Alternate legs, raising each one five times, a little higher on the sixth and seventh days.
5. On the eight day, raise your right knee to your belly, so your foot is pulled back to touch your bottom. Straighten the leg and lower it, alternating each leg five times.
6. On the tenth day, spread your legs slightly and pull your feet toward you enough so that your knees almost bend at a right angle. Lift your bottom so your weight rests only on your shoulders and your feet.
7. On the twelfth day, cross your arms on your chest and raise your head and shoulders slightly five times. When you're stronger, clasp your hands behind your head, cross your ankles ( or tuck them under a chair to hold your feet down) and raise yourself slowly until you're sitting, keeping your knees straight all the while. ***
-----------------------------------------------------------
by Beatrice Brown
For information, and more weight loss related articles by this author Visit: http://www.weightlossafterapregnancy.com
source: http://www.getmyarticles.com/
image: http://www.bonniepfiester.com/SB%2520336%2520(Small).jpg
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