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Walking is one of the easiest and most effective workouts one can do after pregnancy. This is a low-intensity cardio workout that strengthens the entire body. Start with 15 minutes of walking daily and gradually increase your time. You can walk at a leisurely pace and even take your baby along in a stroller. The best times to walk are either in the morning or evening to get some Vitamin D. Also, you can walk after a meal for better digestion too.
How To Do It: 1. Start with an empty bladder and tighten the pelvic floor muscles for 5 seconds, then relax for 5 seconds. 2. Attempt to do 10 to 20 repetitions the first day. 3. Work up to 10 seconds at a time. 4. Aim for 3 sets of 10 reps daily.
3. Deep Breathing (Pranayama)
How To Do It: 1. Sit upright and breathe deeply, drawing air from the diaphragm upward. 2. Contract and hold your stomach tight while inhaling and relax while exhaling. 3. Gradually increase the amount of time you can contract and hold your breath.
How To Do It: 1. Start with your arms straight towards the floor and legs outstretched. 2. Lift and hold your body as straight as possible on your elbows. 3. Hold this position for 15-60 seconds then rest. 4. Perform this hold 3 times in total.
5. Glute Bridges
How To Do It: 1. Lie on the ground with your feet flat on the floor, hip-width apart, and hands by your sides. 2. Slowly lift your glutes off the ground until your body is in one straight line. Keep your feet and shoulders on the floor. 3. Lower down to the starting position. Rest for 1 minute. 4. Repeat 15 times for 3 sets.
6. Side Planks
How To Do It: 1. Begin with lying on your side with the elbow under the shoulder, and feet and knees straight. 2. Lift your hips up into a side plank, stretching your free arm towards the ceiling. 3. Then bring the free arm down and thread it through the space underneath the body while you rotate the shoulder and hips to the floor. 4. Repeat 10-12 times on each side.
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