Looking for the top fitness secrets to know?
With the new year here, exercise and working out are the keys to a happier and healthier life.
They help you build a suitable lifestyle, make you more active, confident, and self-satisfied.
Having a healthy way of living with suitable workouts is specifically essential during pregnancy and after pregnancy.
Are you doing it right?
Well, here are some fitness secrets that you should know and incorporate in your workout plan to enjoy effective results.
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Train your brain for the overall gain
The most important thing to attain and adopt a lifestyle is to let everything sink in. Understand that everything will not be accessible. Sometimes, you have to step out of your comfort zone.
Don’t make rash decisions or try following crazy diets. It will only upset your mood and ultimately get you to lose dedication.
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Be easy on yourself with reminders and SMART goals
As a new mother, it is tough to get a 30 or 60 minute chunk of time together as you also have to take care of your little one.. But exercising is crucial for your fitness goals, no matter how many breaks come in between. Little Post-it notes on the fridge can help you keep track more efficiently.
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Strengthen the Pelvis with pelvic exercises
Pelvic floor exercises are essential and crucial throughout life. Pelvic floor muscles form the base of your pelvis and from your coccyx (at the back) run-up to your pubic bone (at the front). Having a strong pelvic floor helps you avoid incontinence and other issues developed over the years, especially after childbirth.
To work on the pelvic floor, start by doing light and short contractions on the floor by lifting and holding the muscles (as though you are stopping the flow of urine). But over time, link those contractions with your breaths.
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Turn a deaf ear to a baseless myth while breastfeeding
Many people have this wrong notion that exercises and healthy workouts can have an impact on the milk supply. The myth stands busted!
Exercise does not affect breastfeeding. In fact, it can help build better blood circulation. Staying hydrated though is necessary during breastfeeding.
The biggest thing for breastfeeding women to note is to invest in the right sports bra. A good sports bra will help you release the pressure and avoid any pain, which may result due to an ordinary bra.
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Step up the steps by increasing your steps
Walking is one of those exercises which is recommended to every person, regardless of the age group or gender. It helps you develop strong bones, reduces risk of heart attacks, and strokes.
Likewise, walking is recommended as an easy way to begin exercising after childbirth. It is the most effective method to get your body moving again. Fresh air improves energy levels, boost a person’s mood, strengthen your immune system, And new mum energy is something you could always use.
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Keep it low with low impact workouts
Low impact workout is a great source to re-introduce exercise to your daily routine. Swimming is a good option. However, with water sports, make sure to wait until post-natal lochia has stopped.
Low impact training can be carried out at home too. You can alternate between walking and brisk walking. You can also begin with some gentle traveling lunges, and high reaches or toe touches. These are some great ways to push your heart rate slightly while still keeping the impact to a minimum.
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Let your brain cells introduce newer regimes around house chores
Finding time to hit the gym can be one of the biggest challenges to getting active, especially as a new mom. Thus, home workouts are the best way to maintain a healthy exercise program.
Regular house articles come in handy when working out at home. For instance, a kitchen top or a bench is great for some decline press-ups, tricep dips, or step-ups.
Tin cans and water bottles can be used in place of dumbbells, which are helpful for tricep extensions, lateral raises, and shoulder press.
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Work your abs to tone and sculpt
Knowledge about abs is important to achieve a successful fitness lifestyle. Avoid traditional exercises such as crunches and sit-ups. Instead, perform gentle moves after childbirth, such as beginners’ planks and functional pelvic floor exercises.
Alternatively, begin with gentle heel raises by lying on your back on a hard surface. Bend your knees and place the soles of your feet on the floor. Inhale and, as you exhale, gently lift one heel off the floor, pushing your lower back down onto the surface, drawing your abdominals in. Hold for a few seconds, then lower your leg back to the floor. Alternate between both legs, and eventually, progress to a double heel lift in time.
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Stretch and let energy filter in
HIIT training and weight lifting are essential to maintain perfect body shape and mental state. They help you break a sweat and feel energized, but too often, people get carried away and forget to slow down, stretch and rest.
Exercising without maintaining a stretching program decreases the efficiency of your workouts. Especially for new mothers, making sure to get enough rest is vital. The best way of stretching is yoga.
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Get the right posture to slay your figure
Posture is a big issue to consider for women who have had a baby. The change in posture can become a hurdle in the long run. The growing bump at times leads to lower backache and pelvic instability. So, get the right posture to keep your figures in shape.
Lie back and keep your feet flat on the floor with your knees bent. Cross arms around your chest, raise your shoulders from the floor. Breathe out while raising your shoulders. Hold for one second and then repeat. Keep in mind to not put a lot of pressure around the naval area.
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Meditation- to let your aura energize positively
Physical exercise is great, but there are many other ways to strengthen your postpartum health, including your mental health. Meditation is one way to achieve it.
Breathing exercises with relaxing thoughts and peacefulness can help you feel fresh and energized. Napping times are the best to squeeze them in.
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The more, the merrier – join a group
The best way to stay fit and on track is to start the journey or continue it with another person. This helps stay motivated and dedicated to your goals. Your workout partner also helps you get back up.
Grab a family member or friend and get them to join in. If all else fails, you can have your child as your workout partner. After all young minds learn from what they see!
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Fuel up
Diet plays a key role in the way of getting fit. Postpartum diet is just as important too. At least 1,800 calories per day should be consumed with well-balanced, healthy food choices.
Foods should be rich in calcium, zinc, magnesium, vitamin B6, and folate. Never miss breakfast, it is the most important meal of the day!
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Keep your water levels in check
Fitness requires fulfillment of the water needs. Staying hydrated is essential, especially after childbirth. It supports kidney and liver functions, helps the elimination of wastes, boosts energy levels, and reduces fatigue.
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Don’t forfeit your snooze time
A normal sleeping schedule weighs a lot in weight loss. It helps you avoid fatigue, stress and gives you time to recharge yourself too. At least 6-8 hours should be invested in sleeping.
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Go for natural detox drinks
Natural remedies help a lot in weight loss. They are easy to prepare and are fresh. Try some apple cider vinegar in hot water two or three times a day to reduce fat.
Lime and honey, mixed in water help too. Also, green tea has excellent properties to help weight loss.
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No matter how small or big, an effort is an effort
Small stuff and little workouts matter a lot when you’re aiming to stay in shape. Squeeze even a little extra activity into your daily routine. Every step counts, so don’t discount the little things. Everyday mommy activities help you burn a number of calories.
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The important ‘C,’ consistency
The secret behind every goal achiever is their will to stay steadfast and consistent. No amount of diets or exercises will help or effect if continuation is continuously affected. To achieve it, believe it!
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Time is the key
A healthy lifestyle is not like instant coffee, which can be made in a few minutes. It takes time to build a fitness routine and stick to it. Getting back your body shape, one that you feel comfortable with, is quite possible.
However, it requires time and dedication. For new moms, it is quite challenging to balance fitness and parenting needs. But the right amount of effort will definitely help you reach your goal.
Who doesn’t want to be back on track? If you can dream it, you can do it. Something is better than nothing. Start with small realistic goals and work your way higher. Being extreme is never beneficial. So, neither over nor under do it.
The bottom line is to stay positive, follow these fitness secrets and keep hustling for the “BIG” change. Make 2020 yours!
xo, Zarine
