bouncing back after baby
with dr. brad campbell and mark sansbury
Bouncing Back After Baby
Once your Physician has released you to engage in exercise, commit to three important core exercises. These three exercises will help you rebuild a strong foundation of core strength to prepare for higher intensity workouts later.
Kegel exercises: Targets Pelvic Floor Muscles Sit in a secure chair keeping your feet shoulder width-apart and your hands on your hips. Contract your pelvic muscles as you would when trying to keep yourself from urinating.
aining weight is a normal part of being pregnant. During pregnancy, most women gain an average of 25-35 lbs, and some women may gain much more than that. Studies have shown that American women
keep an average of 10 lbs of body fat after each of their pregnancies. After a couple of children, this can start to add up, and lead to increased risks of other medical problems such as diabetes, hypertension, and heart disease. Getting back in shape is an important part of getting your body and mind back together after a grueling 10 months of pregnancy. Being active has several benefits for new moms. Exercise not only helps your body get back into shape; it can help fight stress, improve your mood, boost your energy after sleepless nights, and improve your sense of well-being. You should check with your doctor before starting an exercise program, but a good way to start is by taking a daily walk. A brisk walk for 30 minutes daily can get your heart pumping, help with weight loss, and your baby can come along with you! It is also good to get out of the house and see other people, as this can relieve the stress and tension of the postpartum blues. After six weeks, you may want to start with more vigorous exercise.
Simultaneously stand up. Hold kegel and return to the chair then release. Perform 1 - 3 sets for 10 - 20 repetitions.
Floor Bridges: Targets Hamstrings and Glutes Lie on your back with knees bent, feet flat on the floor, arms by your sides.Engage core and squeeze butt to lift off the floor, pressing heels into the ground. Kegel at the top of the bridge, hold for three seconds, and slowly return to floor. Release Kegel at bottom of bridge. Perform 1 - 3 sets for 10 - 20 repetitions.
Planks: Targets Abs, Obliques, Quads and Glutes
Lie face down with legs straight and forearms touching floor. Engage abdominals and using your forearms as support lift your body so that only your forearms and toes are touching
the floor. Keeping your body in a straight line from your neck through the hips, knees and ankles hold this position for 15 - 30 seconds. Keep abdominals and glutes engaged for the duration of the plank. Lower knees to the floor to rest then repeat to complete 5 planks. Commit to performing these exercises 3 - 5 times per week.
Mark Sansbury is the Director of Fitness Services at the McLeod Health & Fitness Center. For more information about the McLeod Health & Fitness Center, call (843) 777-3000.
Personal trainers and postpartum exercise classes can help you lose the extra weight gained during pregnancy. Be sure to warm up and stretch before vigorous exercise, and take 5-10 minutes to cool down afterwards, as this will help prevent injury and muscle soreness.
Dr. Brad Campbell cares for patients at McLeod OB/GYN Associates in Florence. Board Certified in Obstetrics and Gynecology, Dr. Campbell received his medical degree from the Medical University of South Carolina. He also completed a residency in Obstetrics and Gynecology at the Medical University of South Carolina. To make an appointment with Dr. Campbell, call (843) 777-7424.
the Motherhood Issue