These are high-intensity exercises, so you need to ask for the doctor’s advice before any performance is done. It is essential that those who have a caesarean section wait until the incision is healed.
Cardiovascular intensifying exercises for post-baby women help you speed up the heart rate, burn calories, and tone up the muscles. A person who is about 56 kilos will burn an average of 240 calories within 30 minutes of training.
Do the following exercises three times a week and start with one set in the order of the exercises. When your body is really toned up, increase up to three sets of the whole exercises. Or you can walk within 15-20 minutes, and then practise these exercises for 45 minutes.
These’re exercises strengthen the cardiovascular system and help lose weight after pregnancy
Stand erect with your hips, knees and toes pointing forwards. Bend your right knee and raise your right leg so that the thigh is parallel to the floor. Transfer your weight to your left heel and raise your hands above your head.
Quickly pull the right knee forwards your chest while sliding your left elbow down to the right knee and twist your body slightly to tighten the stomach. Then get your body back to the standing position. At first repeat from 10 to 15 times and then practise with the other leg. Gradually, you can increase up to 30 times for each leg.
Stand erect with your feet parallel and more than hip-width apart. Put both hands touch the hip-joints. Take a large step forward with your right foot; bend your right knee while the left foot is extended behind you.
The left-hand touches the floor while putting the right on the right knee and keep the spine is straight. (Picture a) Then jump up, the right leg push the body up.
Push the right hand above the head; put your left hand aside and pull your left knee to your chest. (Picture b) Repeat 10-15 times; gradually you can increase up to 30 times and then practise with the opposite side.
Stand erect with your feet hip-width apart, your hands interlocked behind your head, and bend your knees slightly. Inhale through nose and exhale through mouth while raising the left knee towards the left elbow to tighten the stomach. Inhale and put your leg back to the first position, then exhale and repeat with the other leg. Repeat 10 times with each leg and then increase up to 20 times.
Bend forwards until your hands touch the floor, and then bend your knees so that your hands, knees and your feet lie in one line. Stretch your legs backwards, transfer your weight to the left toes in order that the body is in line from top to toe.
Raise the right knee forwards your chest, and then set your body back to the previous position. Repeat with the left leg and imagine that it was a running exercise. At first repeat 10 times and gradually increase up to 16 times.
Stand erect with your feet together and bend your knees slightly. Transfer your weight to the heels and tighten the stomach. The right leg steps to the side and transfers your weight to your right leg while kicking the left leg to the right.
Then quickly push the left leg to the left and transfer your weight to the left leg while kicking the right leg to the left one. Repeat 10 times and then increase up to 30 times.
Stand on the right leg and pull your left knee to your chest. Stretch your hands above your head and keep this stretching pose for 30 seconds. Repeat with the left leg.