Answer: hi, follow these simple tips, hopefully it will help u Exercising is important to get back to shape but what is more, is doing the right kind of exercise.
-- The pelvic floor (the hammock-like layer of muscles that support the bladder, uterus, and bowel). If you were good, you'll have done your pelvic floor exercises during pregnancy. If not, don't let that stop you from starting now - they're all-important in the battle to keep leaky bladders at bay and, as an added bonus, can help to improve satisfaction during sex!
-- You can also make a start on the long, slow process of getting your tummy muscles back in shape by softly pulling them in whenever you get the chance. (If you're not sure how, imagine drawing your tummy in towards your spine.) Hold for a few seconds, breathing all the while, and then release. Do this as many times a day as you can fit in. (It's also a good idea to hold in your tummy this way when you bend over or lift anything: it will help to support your back and so help to ease or prevent back pain, a common problem after birth.) You could also squeeze in a few pelvic tilts when you find yourself with a free moment: stand with your back to a wall, slide a hand into the gap between your lower back and the wall and use your tummy muscles to tilt your pelvis backwards. Hold for a little while before releasing. You'll know you're doing it right if you can feel your lower back pushing against your hand.
Gentle walking is also okay in the early weeks
-- Power walking: An ideal way for new mums to exercise as it can be fitted into a normal day.
-- Pilates or yoga: These are great for improving strength and flexibility, but you'll still need to raise your heartbeat with some sort of aerobic exercise couple of times a week.
- Swimming, or aquarobics: A perfect all-round exercise - it will increase your heart rate but as the water offers you support, has minimal risk of injury. It's also good for firming up post-baby breasts
Eating healthy is of utmost importance for a pregnant and a new mother. A good balance of proteins, fats and carbohydrates is a must in a pregnant and new mother's diet. Extra milk and curd should be had to increase the intake of calcium. Women should avoid excessive intake of salty, spicy and deep fried foods. It is advisable that they avoid cake, sweets and ice creams altogether as the women are in a state of semi diabetes because the placental hormones are anti -insulin. In addition, women should have a lot of fruits, vegetables and nuts in their diets.