How to get your mind & body in shape after giving birth!

EXERCISE FOR POST-NATAL HEALTH AND WELLBEING BENEFITS OF EXERCISE FOR THE BODY BETTER POSTURE & REDUCE PAIN 0000 WEIGHT LOSS ENERGY to get your pre-baby body back to conquer your busy day to ditch the backache! MUSCLE TONE & STRENGTH REDUCED CHOLESTEROL IMPROVED BLADDER CONTROL to help carry bub around to love your family with a healthy heart to hold on during bub's doctors appointments RECOVERY & ENDURANCE CARDIOVASCULAR & AEROBIC FITNESS to keep up with baby's boundless energy! to keep your heart and lungs in tip top condition BENEFITS OF EXERCISE FOR THE MIND CONFIDENCE to feel like IMPROVED SLEEP LIBIDO to keep love in your lives to handle bub's Zzz unpredictable snooze times a yummy mummy АPPETTE BOOST MEMORY HAPPIER MOOD to embrace & BRAIN FUNCTION to nourish your body with nutrients ups and dowms of motherhood with grace to cherish those special moments BABY STEPS TO GETTING STARTED BODY ALIGNMENT CARDIO RESISTANCE & CORE STABILITY Walking is the only exercise that uses almost every one of the body's Every half kilo of muscle gained burns an extra 50 calories a day During pregnancy, some women experience abdominal separation (diastasis) and a larger arch in the back. For these reasons, it is important to focus on correct alignment and core stability. 206 bones •Weight training assists with both toning and weight loss •Don't wory, weight training won't make you develop a masculine figure since females have less testosterone than men •Walk when you get the chance, such as when bub is sleeping • Avoid sit ups in the beginning •Heal diastasis if you have any • Focus on your Transverse Abdominals: these are the deepest of the abdominal muscles. They are responsible for providing a flat stomach and supporting your back! •Gradually increase pace, duration and distance • To maximise results when pressed for time, aim for a higher intensity •Incorporate strength training into (providing that good form can be maintained) your day with squats, bridging and. upper body work SOURCES • http://learmumma.com.au • http://exerciseismedicine org.au •http://greatist.com/fitness • http://www.ncbinlm.nih.gov Cardiolech