The Vital Importance Of Pelvic Floor Exercise Explained

Pelvic floor exercise is something that every woman should start directly after pregnancy regardless of whether they've given birth vaginally or via c section.

During pregnancy and childbirth the pelvic floor undergoes enormous trauma and stretching to allow the baby to be born through which often causes damage, bruising and a weakening of the area. 

Because of this the muscles aren't able to perform correctly which could lead to stress incontinence, less feeling during sex and potential prolapse. 

Stress incontinence is where a small amount of urine is leaked when coughing, sneezing, laughing or exercising. Almost 25 per cent of new moms are affected by stress incontinence.  Pelvic floor exercise tightens these muscles so that they function correctly again. The more you work them, the better they will become. 

Pelvic Floor exercises can also be referred to as Kegel's named after the creator of the theory Dr Arnold Kegel. Both names refer to the same thing. 

The terrific thing about pelvic floor exercise is that it can be done anywhere. You don't get tired doing them, they aren't physically exhausting and can be done in many positions or while carrying out a range of daily tasks such as boiling a kettle, chatting on the telephone or watching TV.

Unfortunately it's actually quite difficult to target these exercises accurately. They aren't exiting to do and many women just give up trying long before any benefits are noticed.

There are two principal types of pelvic floor exercises. The first, known as 'slow Kegels' tightens the muscles and helps to improve the length of time you can actually hold them. The second, known as ‘fast Kegels’ improves how fast your pelvic floor contracts when you cough or sneeze for example.

These exercises should be done frequently to see any real benefit.  Try to use different prompts to remind you when to do them such as when commercials are shown on TV, when stop lights turn red etc. 

Be regular, the improvements will often take weeks to be fully noticeable, but keep going because the small amount of effort needed is well worth the time they take to do.

To learn more about losing pregnancy weight and getting back in to shape after having a baby click her – The Baby Belly Fat Loss Plan

Losing weight After Pregnancy - 4 Essential Secrets

Losing weight after pregnancy can be a very challenging task, with caring for your newborn baby, your new-found job as a mother and needing to put the health and well being of others ahead of that of your own all the time.

It's a challenge physically to find the time you have to spend on losing weight after pregnancy, but also mentally. A number of women feel bad about the fact that they still aspire to look good and beautiful after having a baby, but DON’T.

Follow these four essential secrets for simple fat loss: -

Rule #1 arrange meals and snacks beforehand. Eating a good diet is very valuable now, whether you’re breastfeeding or not, eating the right types of foods to help boost fat loss is essential. Make a list of all the meals and snacks you'll eat for the next week, then go shopping and buy them. Keep treats to a small amount.

Rule #2 progressively increase the amount of activity you perform every day. Your body is prepared for weight loss at this time and will easily try to return to pre pregnancy levels.  Intend to walk frequently with the stroller every day. If you feel worn-out or run down, merely go on a few small walks of no further than 10 minutes.

Rule #3 Your stomach muscles will need tightening, but don’t make the same mistake millions of other women do after having a baby and carry out hundreds of sit ups. Pelvic tilting movements are the only ones you should try straight after having a baby because these realign and strengthen the area without the risk of injuring the lower back or suffering long term doming of the abdominal muscles.

Rule # 4 Your pelvic floor has been challenged over the pregnancy, even if you gave birth by a caesarean. This area needs to be worked methodically every day to make sure a full recovery. They don’t take long, can be done anytime and are easy to do.

If your target is to get back in great shape or just lose the fat around your waist, losing weight after pregnancy doesn’t have to disturb your life.  All it depends on is a little organisation and planning. With the appropriate strategy getting back in to shape will seem simple, fitting nicely in to your brand new lifestyle. ‘The Baby Belly Fat Loss Plan’ gives you that strategy, so you can lose your baby belly in just 8 weeks and with the minimum of effort. Click here to find out more.

Losing Pregnancy Weight - Don't Think You Have This Shape Forever

For some new moms losing pregnancy weight is of the greatest importance.  It is quite typical to have put on a large amount of weight during pregnancy, but a sizeable percentage of this will be the weight of your baby.

When we think about losing pregnancy weight we are focussing on the extra body fat deposited throughout the pregnancy, and how to carefully and rapidly get rid of this.

You will of course have been more sedentary especially throughout the later stages of pregnancy because of the growth in size of your baby and the discomfort of movement.  Together with a larger hunger and it is easy to see why extra weight is gained.

Throughout your pregnancy there was an actual need for extra calories to nourish yourself and your growing baby, at this point however you are no longer need to eat for two.

It isn't a good idea to cut down on the foods you eat too much at this time as you do still require extra nutrients for breast feeding but also you need a great amount of energy to manage the stresses and challenges of motherhood.

If you're thinking about losing pregnancy weight however it will be important to minimise your calorie intake slightly.  By consuming natural foods and avoiding refined foods as much as you can you'll automatically cut down on the amount of calories you are eating.

Don't forget you have just been through a huge trauma and you'll need natural foods to help you recover as fast as possible.

Get ready and prepare foods beforehand, consider freezing meals for other times when you have the time.

Losing pregnancy weight may be hard if you get in to the routine of comfort eating highly refined or processed foods. Definitely have the occasional treat, but make sure it's a luxury and not a regular food or snack.

It's essential that you increase the amount of activity you do. Walking with your baby is an ideal way of losing pregnancy weight because it' slow impact, free, you can go at your own tempo and also gives your baby tons of fresh air.

Losing pregnancy weight can be a very satisfying process and by working alongside your body’s own natural repair abilities the changes can be amazing