7 exercises that will help you lose weight after pregnancy

Pregnancy is undoubtedly the most sublime moment in a woman’s life, a heart beating inside the womb certainly causes a tangle of feelings.

Once the gestation period passes, the kilos stay. It is where women look for alternatives to regain good shape. Experts say that it is normal to gain up to 9 kilos in that period, but the reality for many is very different, because they end up gaining much more than that.

However, the previous weight can be recovered with good nutrition and physical activity, but you have to wait about 15 days after delivery to start some type of exercise.

Some women need more time, it will depend on the medical recommendations and the type of delivery performed, the ideal is always to start over gradually to avoid injuries, some exercises are released if there are no complications in the delivery.

The best exercises to lose weight after pregnancy

Postpartum recovery is not the same for all women, so it is ideal to talk with your doctor to find out when you can get back to activity and what the best exercises are. In general, specialists usually release the modalities listed below, check:

Hike

In the open air or in the wake, start calmly, 45 minutes, 3 times a week is enough to re-adapt the body to exercise. Women who have had a C-section generally take longer to get back on track, so it’s essential to talk to your doctor about it.

Some can be active after 15 days, others after 30 or even 60 days after giving birth. It is essential to respect the individuality of each woman.

A good tip is to walk the baby in the park, so you exercise while enjoying the good times with the new member of the family.

Pilates

The exercises that improve flexibility of the body are extremely important for childbirth, especially those working with the muscles of the abdomen and promote greater flexibility.

According to many experts, walking three times a week, combined with 45 minutes of Pilates twice a week, is a perfect match for losing weight after pregnancy.

Hydro gymnastics

The positive point of water gymnastics is that it is an activity without impact and that it uses a lot of calories, as a result, you will lose a lot of weight. However, the recommendation of most experts is that this modality is not used until after 45 days of delivery, that is, when all the points are well closed to avoid the risk of infection.

The duration of a class is generally one hour, doing this activity twice a week will surely help to achieve good form.

HIT

HIT is an interval training that can be high intensity or cardiovascular training that helps improve physical conditioning and lose weight.

They are exercises that mix high intensity training with periods of low intensity that cause the body to need more oxygen during the effort creating a shortage, which causes that, in the recovery period, it requires even more oxygen.

That is one of the activities that loses the most calories, standing out in the FIT world. HIT can be done with a running walk, aerobic exercise, swimming, and functional activities.

The positive side is that it can be done at home, as there are several free classes on the internet.

Bicycle

Riding a bike is a lot of fun and is an excellent exercise to lose weight after pregnancy, it can be done at home (ergometric) or on the streets and in the park.

It is estimated that riding a bike for an hour burns 400 calories, in addition to strengthening the legs, buttocks and abdomen. Practicing this activity two or three times a week will surely give good results, but you have to watch the medical release.

The woman is generally free to cycle after 30 days of delivery.

Functional training

One of the most recommended programs for pregnancies and postpartum is functional training, it improves the functions of lowering, lifting, strengthening the abdominal region and giving the body a lot of stability.

It is a good alternative to return to good postpartum shape, in addition, it can be done at home while taking care of the baby. Some places still offer aerobic training with Kangoo to be even more fun and lose a lot of calories.

It is usually released twice a week after 30 days of delivery. Talk to your doctor.

Weights

To put everything in its place, strengthen the legs, buttocks and abdomen. The body configuration quickly returns to normal with strength exercises, helps to gain lean mass, important for speeding up metabolism and losing weight.

In general, these types of exercises are only allowed after 40 days of delivery.

Before doing any exercise to lose weight after pregnancy, it is essential to speak with your doctor to know the exact moment to start.