While there’s a common belief that undergoing a Cesarean delivery may hinder women’s efforts to reduce post-pregnancy belly fat, it’s still possible to effectively shed excess weight by practising specific Yoga poses. Despite the major surgery to the stomach area, new mothers can strengthen their abdominal muscles or core with these exercises. Let’s delve into five Yoga poses that can help reduce the post-pregnancy belly pouch.
Plank Pose or Chaturanga Dandasana
Plank Pose or Chaturanga Dandasana is hailed as one of the most effective yoga poses for weight loss, targeting multiple muscle groups. This pose not only strengthens the core, arms, and wrists but also tones the abdomen area. Furthermore, it improves posture and enhances overall body stability. To execute this pose, position your forearms on the ground with elbows aligned under your shoulders. Maintain a straight line from head to heels and engage your core muscles. Aim to sustain this pose for at least 50-60 seconds for optimal benefits.
Downward Dog Pose or Adho Mukha Svanasana
This full-body stretch pose offers numerous benefits, stretching the lower body, including the hamstrings, calves and ankles. Moreover, it strengthens the upper body and engages the midsection, facilitating the development of strong abdominal muscles. To execute this pose, lift your hips as high as possible while straightening your arms and legs. Ensure your heels are grounded, and your head is positioned between your arms. Aim to maintain this pose for at least 30 seconds to experience its full effects.
Swiss Ball Bird Dog Pose or Parsva Balasana
This exercise is an effective method for strengthening your upper back, glutes, and muscles along the spine. It also contributes to stability, posture enhancement and alleviating lower back pain, which is often experienced post-pregnancy. To perform this movement, you’ll need an exercise ball. Lie on top of the ball so that your torso is supported by it, forming a straight line with your body. Place your palms flat on the floor and ensure your toes are touching the ground. While maintaining a gaze towards the floor, simultaneously lift and reach your left foot and right arm. Hold this position for 1 to 2 seconds before repeating with the opposite foot and arm. Aim for at least 5 repetitions to reap the benefits of this exercise.
Cat-Cow Pose or Bitilasana
This pose supports your back muscles, strengthens the core, and enhances spinal mobility. It also encourages relaxation and improves circulation. Start with your hands under your shoulders and knees under your hips. Inhale while arching your back and lifting your head and tailbone. Exhale, rounding your spine, tucking your chin and tailbone while pulling your navel in. Repeat it for 10 times.
Bridge Pose or Setu Bandhasana
This movement strengthens the upper and lower back, hips, and legs, while also bringing strength to the pelvic floor and lower belly. For this pose, lie on your back with your knees bent and feet on the ground. Lift hips while pressing shoulders into the mat. Maintain this position for 5 breaths.
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