The raging hormones and fear of the unknown can make the whole pregnancy experience overwhelming yet scary. From the idea of new life in making inside of you to the heavy bodily changes, a woman has to deal with a lot both during and after pregnancy.
Today, most women aim at staying fit and active during their pregnancy, leading to a smoother delivery and healthier baby. Where cardio and aerobics can prove harmful for one’s health, yoga is one such workout that will help you stay in shape, relaxed, and active. Most people think that exercising is “bad” for pregnant women especially kegel exercises for pregnancy are “harmful” for the baby.
Yoga For Belly in Dubai
BUT, be it a workout for pregnant women or yoga for belly fat-reduction, there is a list of safe pregnancy workouts that benefit an expecting mom in ways unthinkable. So, for expecting and new mums, practicing yoga will help you relax, gain inner strength, and lead to a smoother labor and delivery.
Everything you need to know about yoga during pregnancy
The increased body weight and the horrors that come along with hormonal balance can make the achievement of even the smallest of tasks difficult during pregnancy. For example, once you hit the last trimester, sleeping soundly can become a problem, until you happily find the “right” position.
1. Yoga during pregnancy reduces stress and relieves anxiety
2. Helps improve sleep
3. Strengthens muscle and pelvic floor, preparing you for childbirth and labor
4. Relieves lower back pain
5. Improves posture and helps to deal with pregnancy symptoms
6. Enhances mood
Top 10 Yoga Poses To Remove Pregnancy Belly Fat
Once you’re done with labor and childbirth, settled down with the new baby, it is time to work on your body. If your “baby pouch” is still hanging lose, these poses of yoga for belly fat removal will surely prove helpful:
1. Surya Namaskar (The Sun Salutation)
2. Adho Mukha Svanasana (Downward Facing Dog Pose)
3. Ukatasana (The Chair Pose)
4. Pawanmuktasana (The Gas-releasing Pose)
5. Naukasana (The Boat Pose)
6. Dhanurasana (The Bow Pose)
7. Bhujangsana (The Cobra Pose)
8. Padahastasana (The Standing Forward Bend)
9. Paschimottanasana (The Seated Forward Bend)
10. Ustrasana (The Camel Pose)
Yoga Tips For Breastfeeding Moms
Yoga is known to increase breast milk in moms who are exclusively feeding their infants. If you’re amongst those moms and wish to opt for yoga and reduce belly fat, here are some tips to remember:
1. Meditate for a few minutes every day
2. Go for poses that strengthen back muscles as most feeding mums complain of back ache developed due to wrong sleeping and feeding postures
3. Practice breathing exercises in yoga to relax your mind and body, which will of course help increase the milk flow
If previously you haven’t tried yoga, start with easier poses, meditate as much as you can to strengthen your body which of course will not only help you increase breast milk and lose weight but also re-energize your soul!
How do you get a flat stomach in yoga?
If paired up with other exercises, then YES yoga will surely help you lose weight. Yoga itself aims at strengthening your core and other parts of the body through twisting and stretching but may not actually help you get a flat tummy if practice alone.
So, for ladies looking to lose that baby pouch, pair up yoga with either cardio or cycling to gain the best results!
Bringing a new life into this world is no joke. From fighting the raging of hormones to the additional pounds, a lady goes through a lot in an attempt to give birth. Well, where the late-night cravings of ice-creams and pizzas may satisfy your taste buds, this untimely eating is the main reason as why most pregnant women gain unnecessary weight.
Thus, if you find it difficult to control your craving, which is understandable, of course, there are planned workouts for pregnant women which will help you in maintain weight, allowing you to remain fit, healthy and active.
You might have heard of safe pregnancy workouts from those close to you, but no one ever suggests exercises that will help you reduce belly fat once the baby has arrived. The “baby pouch” is the hardest of things to get rid of even after months of handwork. So, how can you get back in shape once the baby is born? Yoga for belly! Yoga for belly fat is one of the most effective workout routines that will help you get back in shape in no time at all. The Yoga for mom is designed to fit their body needs, are super easy, and can be done at home.
Yoga For Belly And Hips
Here are the best yoga asanas to reduce belly fat, for both new moms and mothers who are struggling to lose fat even after months post-delivery:
1. Naukasana (Boat Pose)
Lay flat on your back with feet apart and pointed upwards and arms resting on the sides. Now inhale, and while exhaling lift your body up (head, chest, and legs) simultaneously. Hold the position for a few seconds and release it. This yoga pose is a wonderful belly fat burner routine, also helping in strengthening arms, thighs, and shoulders at the same time.
2. Uttanpadasana (Raised Foot Pose)
Lie with a straight back on the floor, arms at the side and legs apart. Inhale, and while exhaling raise both your legs upwards, together, until your body forms a complete 90-degree angle. Hold the position, count to 10, and release slowly. This pose is great to cut down on the fat that accumulates around your waist and hips during pregnancy.
3. Pavanamuktasana (Wind Relieving Pose)
This yoga pose places pressure on your tummy, which forces the fat to burn. Lie with your back straight on the floor, arms resting on the side and legs apart. Now inhale and while exhaling, slowly bend your knees and bring them closer to your tummy. Now hold them with your hands, exert pressure and inhale again. Next, exhale and raise your head until your chin touches the knees, take deep breathes, and hold the position for 60-90 seconds and release. Repeat this 7 to 10 times with intervals every day for the best results.
4. Marjariasana (Cow Cat Pose)
Sit in Vajrayana position with back straight and legs folded under your bottom. Inhale, and while exhaling slowly move forward with legs and body parallel to the floor and all your weight on the arms and hands.
(The position is similar to that of a baby crawling)
Take deep breathes, feel the abdominal muscles stretching, count to 10, and release, repeat the exercise in 8-10 times, and happily get rid of the baby pouch.
5. Dhanurasana (Bow Pose)
Another great yoga poses to strengthen the core and reduce belly and hips fat is the bow pose. For this, you need to lay straight on your tummy on the floor. Next, inhale and while exhaling, raise your legs high enough till you’re able to hold them. Inhale and exhale, count till 10, and release. Repeat it a few times with intervals for best results.
6. Bhujangasana (Cobra Pose)
Lie flat on your tummy on the floor with the arms resting on the sides and feet apart. Inhale and slowly exhale, while exhaling, lift up your chest, head, and tummy backward, stretching the abdomen muscles. This pose will not help you reduce belly far but also relieves back pain and strengthens the muscles.
7. Padahastasana (Standing Forward Bend)
Stand up straight with feet apart and arms on the side. Now slowly whole practicing deep breath go down and touch your toes. Hold the position for a few seconds and come back up. This pose of yoga improves metabolism which leads to the burning of fat even faster.
8. Ustrasana (Camel Pose)
Sit in vajrasana and while taking deep breathes, lift your body up, putting all weight on your knees only. Now slowly bend down backward and touching your feet. You’ll feel the abdominal muscles stretching while holding the pose for a few seconds and then release.
9. Balasana (Child Pose)
All you need to do is sit on your knees with feet a little apart. Now while inhaling put your hand up and move forward. Next, exhale and tuck in your tummy while your forehead touches the floor. Hold the position for a few seconds and come back up slowly. This pose is known to put pressure on your abdominal muscles, forcing them to stretch and work more, which in turn helps burning fat.
10. Salabhasana (Locust Pose)
Lie down with your face towards the floor and arms straight out. Inhale and exhale while lifting the legs upward. Hold it, count till 10 and slowly bring your legs down. This one stretches the muscles in the tummy, helping reducing fat, strengthening the thighs, and toning the lower body.
Every mother-to-be wishes good health for her baby. This is why, a pregnant is always seen to eat healthily and take her vitamins on time, no matter how hard it is for her to gulp down those huge tablets.
But it is rightly said, whatever a mother does or eats has a direct impact on her baby’s health. Hence, keeping in mind their unborn child health in mind, most moms-to-be try to stay active by following workouts for pregnant women that are considered safe for them.
✦ How can I do yoga during pregnancy?
If you want to stay active throughout your gestation period and wish the best of health for your growing fetus, opt for yoga for belly which is considered as one of the best exercises for pregnant women.
Yoga for moms, especially mums-to-be is safe and leaves a positive impact on the child’s growth. It will not only help you stay calm and active but will also improve blood circulation throughout the body which promotes enhanced child growth inside the womb.
But, how can you do yoga during pregnancy? Isn’t it unsafe and risky?
Well, if you look at in general, some yoga postures are difficult to hold for longer. And when pregnant, bending your legs or back for longer can be pretty uncomfortable. But even then, that does not necessarily mean you cannot exercise.
When talking about yoga for moms, pregnant women yoga is safe! There are a few postures that are only dedicated to mums who are expecting, taking care of their health, and promoting comfort and ease.
Benefits of Yoga During pregnancy
Unlike Kegel exercises for pregnant women, yoga is much safer to less risky to do. All you need to do is contact a professional for guidance and calmly hold postures that make you relaxed and comfortable. Thus, if you’re planning to take up yoga right now, here are the benefits you’ll gain from it while being pregnant:
Improved Blood Circulation
Yoga helps in improving blood circulation throughout the body which means your fetus will now be supplied with more oxygen and nutrients, promoting health and growth.
Prepares for Child Birth
Yoga is known for improving flexibility and strength. When practicing it during pregnancy, yoga increases endurance and flexibility of the pelvic floor muscles, preparing your body for childbirth.
Reduces Stress and Improves Sleep
Are you having difficulty in sleeping soundly at night? Does the smallest of things make you anxious? Well, the changing hormone levels in your body affects your mood and sleep during this time. Hence, yoga will help reduce stress, surround you with only “good” vibes, and help improve sleep. When your body will be relaxed, you’ll surely sleep like a baby!
Reduces Back and Body Pain
The growing weight of the fetus puts a lot of strain on the expecting mother’s back. Hence, this is why most end up taking pain killers to manage it. Rather than putting harmful medications inside your body, try yoga for relieve!
Being one of the safest workout routines, yoga and pregnancy go hand in hand. even for a non-preggo mom, yoga makes a great exercise in helping you deal with postpartum depression, remain active and speed up the healing process post-delivery.
As said already, being amongst the safe pregnancy workouts, yoga instructors at Le FitMom have a different pose for each trimester, making sure you remain active and deliver a healthy baby. So, let’s move forward and discuss each trimester one by one and the best exercises for pregnant women that ensure the complete well-being of both mother and the baby.
Pregnancy Yoga For First Trimester
The first trimester is all about “playing it safe”. As the baby has just started to form, you need to be extra careful with your activities and postures because even one missed step can lead to serious problems. As for yoga for mom, pregnant women yoga for the first trimester is all about light exercise, not putting much stress on your body.
Poses like the Bhujangasana, Baddha Konasana, Bitalasana, Tadasana, etc are some of the most common yoga workouts for pregnant women practiced in the first trimester. The names surely sound scary, but these poses are super easy to practice. Yoga for belly fat isn’t what you should be aiming at the beginning, rather this exercise helps you deal with unhealthy habits, relieves pain like backache, aids in controlling nausea and related issues so that you feel comfortable and easy!
Pregnancy Yoga For Second Trimester
The second trimester consists of months 4 to 6, where the fetus is growing into a complete baby. Why is this trimester important? This is because the limbs, organs, and every other part of the baby’s body are formed in these three months, hence you need to ensure to nurture the baby with nutrients and good blood flow.
Poses like Vishnuasana, Virabhadrasana, Trikonasana, Konasana, etc improves the blood supply, taking more nutrients to the baby, relieve backache, and helps stretch the hamstrings and pelvic floor muscles, increasing flexibility which is much needed for quick and easy delivery!
Pregnancy Yoga For Third Trimester
The last trimester is when the baby gains the most weight and you need to prepare your body for delivery. Yoga poses like the Warrior I, cat-cow, Squats, Corpse pose, Baddha Konasana, etc are best to increase the flexibility of the pelvic floor muscles, stretch the spine and learn to control breath, all of which will help an expecting mom to experience quick and easy labor/delivery.
Once you have happily given birth to your little miracle, next is time to take up yoga for the belly and lose that “baby pouch” even before some asks you to shed the baby weight. And yes, don’t forget to connect with trainers at Le FitMom who have designed amazing kegel exercises for mom, helping speed up the post-delivery recovery and getting you back on feet much sooner!