Sucheta Pal is a name synonymous with Zumba. Being a trainer, speaker, and a mom to 1 year old, she cannot emphasize enough the power of Zumba and how it has changed her life and enhanced recovery after childbirth. According to her “One of the biggest examples I always give is that from my own family.” She adds “when it comes to pregnancy there are three main apprehensions and they either worry about losing their independence or that their life will get over, about their weight and about their career.”
Take doctors permission at 6 weeks check-up.
After childbirth don’t rush into the rat race of losing the baby weight. It’s more important to understand the changes in your body, heal and strengthen it before one resumes any fitness routine.
Consult your doctor to know when you should start your exercise as this will be a safe and effective way to strengthen your core after giving birth that will gradually increase your activity level without any problem.
Start Diaphragmatic breathing after Childbirth
Sucheta suggests performing this exercise multiple times a day. “You can start with 2-3 minutes and then increase the timing. One can start doing this exercise even 5 days after the delivery,” she said.
She explains that in this breathing exercise one has to expand the rib cage rather than just breathing and lifting the chest. You have to breathe in, expand the rib cage, fill the lungs with the air in such a way that the diaphragm pushes down, and the air is passed on to the belly. Once your belly is filled with air, lift the pelvic floor towards the belly button, squeeze the abdominal muscles together and push out all the air upwards to the lungs and breathe out. The most important thing is to engage your core, says Sucheta. No matter what you are doing, exercising, or lifting the baby always try to engage your core muscles.
Core Engagement in Daily Activities
Most people have the habit of pushing their belly outwards, which makes their spine curve. This is not the correct posture. Think about coughing, pushing your chest down pushing your belly button outwards towards the spine. This is your natural posture, and you must try to maintain this. Every time you are doing any work reset your core like this. Make this your second nature and your body will start healing.
Post Natal Core workout for Diastasis recti or Ab separation (Not Crunches or sit ups)
Before jumping into any workout routine practise some core targeting exercises. As per Sucheta, after pregnancy, every woman must perform core targeting exercise for at least 2 to 6 months daily before starting the actual workout. These core muscle targeting exercise include glute bridge and cat and cow pose.
Pelvic floor strengthening workout.
Make sure that you stay away from abdominal crunches during pregnancy or those first months postpartum. Regular exercises will help you strengthen your pelvic floor. Take care not to do vigorous exercise too soon.
As per Sucheta, after pregnancy, every woman must perform core targeting exercise for at least 2 to 6 months daily before starting the actual workout. These core muscle targeting exercise include glute bridge and cat and cow pose.
Sucheta Pal advices women recovering after childbirth ”3 to 6 months to completely recover before one starts off with the fitness journey for weight loss.”