Dealing with fat before pregnancy is very difficult. But, after pregnancy it becomes more stubborn. It is because of the pregnancy that not only the tummy but all the other parts of the body gets fat and pregnancy fat is very hard to deal with. So here, are some workout plans for women after delivery, which you must know for a healthy weight loss and a fit body.
Workout Plans For Women
(a) First, sit on the bench with the feet, shoulder-width apart, hands onto the hips. Then contract the pelvic muscles, just like you are trying to stop from urinating, and then stand.
(b) Try to hold Kegel and then return to the bench, then release the body.
(c) Remember to do one to three sets of 10 to 20 reps.
Make it harder:
(a) When back to the bench, try to stand in a foot in front of the bench seat and bend your elbows to clasp hands in front of your chest. Lift your leg straight in front of you, a few inches off the ground and bend your right knee sitting down briefly on the bench as you Kegel.
(b) Try to keep your left leg raised throughout, and then stand up immediately, releasing the Kegel and pressing through the right heel to straighten the right leg. Try to do at least twelve reps. Switch legs, and then repeat.
This exercise targets your pelvic muscles.
(a) First lie on the back with the knees bent, feet flat onto the floor, and the arms by the sides.
(b) Then engage your core and squeeze butt to lift off from the floor, pressing the heels in the ground.
(c) Try the Kegel at the top, and hold it for three seconds, and then slowly return to the floor. Then release Kegel at bottom of the bridge.
(d) Try to do this one to three sets of 10 to 20 reps.
This exercise will target your hamstrings and butt.
(a) Lie on the mat with your face up and knees bent for about 90 degrees, legs lifted, and the calves parallel from the floor.
(b) Then place your hands behind the head, elbows out, and crunching up, try to lift the shoulders off the mat.
(c) Now extend the legs diagonally up, crossing the ankles, and extending the arms overhead. Hold this pose, and try to switch the feet over and under each other eight times.
(d) Then, while returning to the start. Remember to do eight reps.
This exercise targets your abs and legs formation.
(a) Get in plank position, that is, your abs engaged, back completely straight, forearms onto the floor, and legs extended.
(b) Try to hold this pose for 30 to 60 seconds, by keeping the hips up and the abs tight.
(c) Then lower the knees onto floor, resting for about 30 seconds before even resuming.
(d) Remember to complete a rep of four to five planks.
Make it harder:
After holding a plank for 30 to 60 seconds, move in the side plank, shifting the body weight to the left hand and also rotating the body to extend the right arm directly up, and the palm forward. Stack your right foot on top of the left. Try to hold for 30 to 60 seconds, after it switch sides.
This exercise targets your abs, obliques, thighs, and butt
(a) Lie on the mat with your face up and arms slightly out to the sides, knees a little bent and calves resting on the center of the stability ball, feet flexed.
(b) Then try to lift your hips up, squeeze the abs tight and bend the knees to curl the ball in towardsyou.
(c) By slowly pushing the legs back, keep the hips up all the times.
(d) Try to do this exercise for one to three sets of 10-20 reps.
This exercise targets the hamstrings and butt
6Modified Squat Thrust
(a) First lower in a squat position, the hands touching the floor just in front of your feet.
(b) Immediately try to step the legs back so that you are in a push-up position. Without pausing, step your feet forward just in front of the hands and then return to the standing pose.
(c) Try to do this one to three sets of five to ten reps.
Make it harder:
Instead of stepping the feet back, try to quickly jump the feet back and forth.
This exercise targets your abs legs as well as butt.
• First stand with your feet, hip-width apart, knees bent slightly, holding about five-pounds of dumbbell in each of the hand with the palms facing the body.
• Now slowly try to bend forward, pushing the butt back while also lowering the dumbbells to the shin level.
• Now tighten your glutes and return to the start.
• Try to do one to three sets of eight to ten reps.
This exercise targets your butt, lower back and legs.
(a) First, start with the hands as well as the toes onto the floor. The hands slightly wider than the shoulder-width apart.
(b) Now bend the elbows and lower the chest about an inch from the ground.
(c) Straighten your arms and push away from the floor, returning to the start pose.
(d) Try to do one to three sets of ten to 20 reps.
This exercise targets your shoulders, arms, chest, and abs
(a) First stand with the feet together, hands on the hips.
(b) Take as large as possible step forward, bending both the knees at 90 degrees.
(c) Then push the heel of the front leg and then return to the standing pose.
(d) Then repeat it on the opposite side.
(e) Try to do this one to three sets of ten to 20 reps.
This exercise targets the butt and the legs.
(a) First lie on the back with the knees bent, feethip-width apart as well as the abs drawn in.
(b) Try to flex the left foot, pressing the heel in the floor.
(c) Keep the pelvis still, inhale, then while exhaling use your deep abdomen muscles to push the left heel away from the body, by keeping the knee slightly bent.
(d) Return to the starting pose. Alternate the sides, by doing five slides on each of the side, working up to ten.
This exercise can help to strengthen the transverse as well as the lower back, supporting the core.
11Single-Leg Stretch with Towel
(a) This move can be done at 12 to 14 weeks postpartum.
(b) Lie on the back with the knees above the hips and shins parallel from the floor.
(c) Now place a small towel on the top of the thighs, hold the ends and push against the thighs to create the resistance.
(d) Lift the head as well as the shoulders and while extending the left leg out, exhale.
(e) Switch the legs and then repeat, try to alternate the legs for five reps
This exercise can help to strengthen the transverse, giving a strong, sleeker looking torso.