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Asthma: Exercise for Life!
It is estimated that 17 million people in America have asthma, with 5 million being under the age of 18. Asthma, which is Greek for “to pant”, is a chronic lung disease that triggers episodes of coughing, wheezing and shortness of breath which is...
Fat Loss Exercise Strategies
How many calories you consume has a big impact on fat loss or gain. If you eat more calories than your body is able to burn will result in weight gain. The best thing about exercise is that the more you do the less you have to worry about calories...
Home Exercise Equipment – Choosing The Proper Fitness Equipment For Your Workout Routine
The fitness industry has become big business as more and more people work out to get in shape. Many companies have gotten onboard the bandwagon, and the number of different types and brands of home exercise equipment available is amazing. While it...
The Two Greatest Myths About Abdominal Exercises
If you have ever read a fitness magazine...
If you have ever watched TV ads about latest machines that will
magically reveal your abs...
If you have ever gone to a gym and saw tens of people lying on
the floor doing...
Tips to prevent hemorrhoids - including tips on diet, toilet habits and exercises
Some people say that prevention is better than cure. That is a wise statement indeed. You may not be aware but many common habits are the main causes of hemorrhoids. This article will pinpoint some bad habits as well as list a few tips to prevent...
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Postpartum Exercise - Abdominals And Other Exercises
Most women are concerned with reshaping their newly formed ‘pooch’ after delivery. You know the sagging area of skin that used to resemble your stomach?
The good news is you can restore your abdomen to its pre-pregnancy luster, or at least a semblance thereof. It will take a lot of hard work however on your part.
Before you start exercising your abdomen however, it is important that you check for a separation or gap in your stomach muscles. Some women develop a gap in their stomach muscles as a result of the expansion that occurs during pregnancy and labor. It can take anywhere from four to eight weeks for this gap to close.
If you attempt to perform strenuous abdominal exercises prior to this, you may permanently injure your abdomen. So be sure to check before you engage in any stomach exercises.
Here’s how:
- Life flat on your back.
- Bend your knees.
- Place the fingers of your left hand palm facing you above your belly button.
- Upon exhaling, lift your head and shoulders off the floor while sliding your right hand up your thigh toward your knee.
Feel your abdominal muscles tighten. As you do so, check for a gap between the edges of the muscle. If you have a gap that is more than two or three finger widths, you should perform only moderate exercise.
The gap will eventually narrow to one inch or so, and at this point you can typically safely perform crunches with no adverse effects. If you are having difficulty assessing whether or not your abdomen has a gap, ask your healthcare provider to point it out to you. This is actually a physical condition referred to as diastasis recti (but no need to get technical here!).
Below you’ll find some of the best exercises for restoring shape and flexibility to your stomach muscles:
Leg Slide This exercise can generally be started during the first month post partum. You can do it while sitting on the floor watching your baby.
- Lie on your back with knees bent.
- Tighten your stomach muscles while pressing the small of your back against the floor, exhaling as you do so.
- Slide both your legs apart, so that they are moving away from your body. At the same time, keep your back flat on the floor.
- Return your legs to the start position when your back starts to arch.
- Repeat 5-10 times.
It is important that you pay close attention to your breathing during the leg slide, and tighten your stomach muscles before your slide your legs away from your body. Also pay attention to be sure the small of your back is pressed against
the ground.
Pelvic Tilt This is a great exercise for toning and strengthening the stomach, and can be started shortly after delivery.
- Lie on your back with knees bent and feet flat on the floor.
- Inhale while allowing your abdomen to expand.
- Upon exhaling lift your tailbone toward your belly button, while keeping your hips on the floor.
- At the very top of the tilt squeeze and tighten your buttocks for five seconds, then slowly release.
- Repeat.
Standing Pelvic Tilts A variation of the traditional pelvic tilt, you can accomplish this exercise anywhere even on the go!
- Stand with your knees bend and legs hip-width apart.
- Place your hands on your upper thighs while resting your upper body weight on your arms.
- Stick your buttocks out just enough to flatten your back.
- Inhale, and then as you exhale pull your pubic bone toward your navel, pointing the tailbone downward.
- Repeat to a flat back position.
Head Lifts Consider this exercise a sort of ‘mini’ crunch that you can try if your abdomen is still healing from the trauma of birth.
- Lie on your back with knees bent and feet flat on the floor.
- Be sure your back is pressed to the floor.
- Lift your head off the floor and bring your chin toward your chest.
- Hold this position and then return to start.
Seated Lat Rows This exercise actually works to tone the upper arms and back. It is important that you establish balance in your exercise routine. By working out your back muscles in particular, you’ll provide extra support for your abdomen. For this exercise you’ll need either two light dumbbells or milk containers filled with water.
- Sit on the edge of a chair.
- Bend knees and keep feet flat on floor.
- Place dumbbells or milk cartons by your feet.
- Bend forward and bring your chest to your thighs, while keeping your back flat.
- Hold one milk carton or dumbbell in each hand, allowing arms to hang down with palms facing one another.
- Bend your elbows and bring them up toward your shoulders.
Straighten arms, repeat 5-10 times.
Push – Ups Push ups can be done at any time, even during the first couple of weeks if you are feeling strong enough. Push ups are a great way to help strengthen your upper body, which will need to be strong to carry baby around.
About the Author
Article by Beverley Brooke
Visit http://www.pregnancy-weight-loss.com for more on postpartum exercise, ensuring a healthy pregnancy and weight loss after pregnancy
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| Exercise at About.com |
| Offers fitness and exercise related links, articles, information, and discussions. |
| exercise.about.com |
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| American Council On Exercise |
| Fitness Certification and Education: The American Council on Exercise (ACE), a non-profit organization, promotes active lifestyles by setting certification ... |
| www.acefitness.org |
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| Physical exercise - Wikipedia, the free encyclopedia |
| Physical exercise is the performance of some activity in order to develop or ... Frequent and regular physical exercise is an important component in the ... |
| en.wikipedia.org |
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| Why Exercise Is Cool |
| Tells why exercise is important and explores the many benefits of physical activity. |
| www.kidshealth.org |
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| Kids and Exercise |
| When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and ... |
| www.kidshealth.org |
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| Fitness Fundamentals |
| It is influenced by age, sex, heredity, personal habits, exercise and eating practices. ... How often, how long and how hard you exercise, and what kinds of ... |
| www.hoptechno.com |
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| MedlinePlus: Exercise and Physical Fitness |
| National Institute of Arthritis and Musculoskeletal and Skin Diseases The primary NIH organization for research on Exercise and Physical Fitness is the ... |
| www.nlm.nih.gov |
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| MedlinePlus: Exercise for Seniors |
| Pictures/Diagrams; Slide Show: Balance Exercises Improve Stability, Help Prevent Falls (Mayo Foundation for Medical Education and Research) ... |
| www.nlm.nih.gov |
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| Exercise: A Healthy Habit to Start and Keep -- familydoctor.org |
| Information about exercise from the American Academy of Family Physicians. |
| familydoctor.org |
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| Welcome to ::-:: Exercise, Fitness and Leisure |
| Information on various aspects of exercise and fitness and providers of sporting, exercise and leisure equipment. |
| www.exercise.co.uk |
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| ExRx (Exercise Prescription) on the Net |
| Fitness and exercise information including diet, nutrition, exercise, sports and weight training. Includes a muscle directory. |
| www.exrx.net |
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| Weight Training, Exercise Instruction & Kinesiology |
| Weight training and kinesiology reference with many animated weight training exercises, stretches, plyometric movements, and illustrated muscles. |
| www.exrx.net |
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| Exercise & Fitness |
| Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. Whether it is a structured exercise ... |
| www.americanheart.org |
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| Howstuffworks "How Exercise Works" |
| Exercise creates a set of responses in your body, whether you work out regularly or not. Find out how these responses can be enhanced by training. |
| www.howstuffworks.com |
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| Exercise and Diabetes - American Diabetes Association |
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| www.diabetes.org |
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| NIHSeniorHealth: Exercise for Older Adults - Table of contents |
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| nihseniorhealth.gov |
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| Exercise to Improve Your Body and Your Brain |
| My comprehensive exercise guide. ... The key to obtaining the benefits of exercise is to find a program and stick to it. Of course, it is useful to have a ... |
| www.mercola.com |
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| FitnessOnline.com - Exercise Health Nutrition Advice Weight Loss |
| FitnessOnline.com - expert advice on exercise programs, diets, weight loss, muscle gain, vitamins, supplements & strength training. |
| www.fitnessonline.com |
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| Table of Contents |
| Exercise: A Guide from the National Institute on Aging ... Chapter 2: Is It Safe for Me to Exercise? ... Chapter 4: Examples of Exercises to Do at Home ... |
| weboflife.nasa.gov |
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| Exercise Physiology Page for the MAPP |
| Aging, Exercise and Short Term Power · Principles of Training- Revisited · The Time Course of Training Adaptations · Understanding Interval Training ... |
| home.hia.no |
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