9 exercises to get perfect body post pregnancy

Undoubtedly, pregnancy is a beautiful phase of life not only for the mother, but for the entire family. Once the baby arrives, it becomes a challenge for a woman to get back to her previous body. If you are struggling for the same, let us guide you through 10 exercises to get perfect body after delivering your baby.

1. Kegels

Target: Pelvic muscles

 Step 1- Sit on a bench with feet shoulder-width apart, hands on hips. Contract your pelvic muscles,, and stand.

Step 2- Hold Kegel and return to bench, then release.

Do 1-3 sets of 10-20 repetitions

Make it harder: With back to bench, stand a foot in front of bench seat and bend elbows to clasp hands in front of chest. Lift leg straight in front of you a few inches off ground and bend right knee to sit down briefly on bench as you Kegel. Keeping left leg raised throughout, stand up immediately, releasing Kegel and pressing through right heel to straighten right leg. Do 12 reps. Switch legs, repeat.

2. Floor Bridges

Targets: Hamstrings and butt

Step 1- Lie on your back with knees bent, feet flat on the floor, arms by your sides.

Step 2- Engage core and squeeze butt to lift off the floor, pressing heels into the ground.

Step 3- Kegel at the top of the bridge, hold for three seconds, and slowly return to floor. Release Kegel at bottom of bridge.

Do 1-3 sets of 10-20 reps.

3.Crunch Beat

Targets: Abs and legs

Step 1- Lie faceup on mat with knees bent 90 degrees, legs lifted, calves parallel to floor.

Step 2- Place hands behind head, elbows out, and crunch up, lifting shoulders off mat.

Step 3- Extend legs diagonally up, cross ankles, and extend arms overhead. Holding this position, switch feet over and under each other 8 times. Return to start.

Do 8 repetitions.

Also Read: Essentials to pack for the hospital: Pregnancy Checklist

4. Forearm Plank

Targets: Abs, obliques, thighs, and butt

Step 1- Get into plank position (abs engaged, back straight, forearms on floor, legs extended).

Step 2- Hold for 30-60 seconds, keeping hips up and abs tight.

Step 3- Lower knees to floor, resting for 30 seconds before resuming.

Complete repetitions of 4-5 planks.

Make it harder: After you've held a plank for 30-60 seconds, move into side plank, shifting body weight to left hand and rotating body to extend right arm directly up, palm forward. Stack right foot on top of left. Hold for 30-60 seconds, switch sides.

5. Hamstring Curl

Targets: Hamstrings and butt

Step 1- Lie faceup on ground with arms slightly out to sides, knees bent and calves resting on center of stability ball, feet flexed.

Step 2- Lift hips up, squeeze abs tight and bend knees to curl ball in toward you.

Step 3- Slowly push legs back out, keeping hips up at all times.

Do 1-3 sets of 10-20 repetitions

6. Modified Squat Thrust

Targets: Abs, legs, and butt

Step 1- Lower into squat position, hands touching floor just in front of feet.

Step 2- Quickly step legs back so that you are in push-up position.

Step 3- Without pausing, step feet forward just in front of your hands and return to standing position.

Do 1-3 sets of 5-10 repetitions

Make it harder: Instead of stepping feet back, quickly jump feet back and forth.

7. Push-Ups

Targets: Shoulders, chest, arms, and abs

Step 1-
Start with hands and toes on floor, hands slightly wider than shoulder-width apart.

Step 2- Bend at the elbows and lower chest about an inch from the ground.

Step 3- Straighten arms and push away from the floor, returning to start position.

Do 1-3 sets of 10-20 repetitions

8. Wide-Stance Deadlifts

Targets: Lower back, butt, and legs

Step 1-
Stand with feet hip-width apart, knees slightly bent, holding a 5-pound dumbbell in each hand with palms facing body.

Step 2- Slowly bend forward, pushing your butt back while lowering dumbbells to shin level.

Step 3- Tighten glutes and return to start.

Do 1-3 sets of 8-10 repetitions

9. Walking Lunges

Targets: Legs and butt

Step 1-
Stand with feet together, hands on hips.

Step 2- Take a large step forward, bending so both knees are at 90 degrees.

Step 3- Push through the heel of the front leg and return to standing position.

Step 4- Repeat on opposite side.

Do 1-3 sets of 10-20 repetitions

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