A little over a decade ago when my elder sister had her first child, her main concern was a place to get back in shape – there was no health facility/club available in Ghana that was exclusive to that category of people. Many of our women are really worried about their bellies after delivery. My chat with her led to the nursing of ideas, which years down the line gave birth to Moms’ Health Club. This club was exclusive to pregnant and post-delivery women. In spite of the expansion of the business to include males and females of all ages and conditions, a name change has been so difficult. I still believe Moms’ Health Club remains the best when it comes to fitness for pregnant and post-delivery women.
We will discuss a few exercises for relieving stress and regaining strength. They are so gentle on the body they can be done as soon as two (2) days after you give birth. For those of you who had a caesarian section you may need to wait a little longer. The important point here is to get your doctor’s approval before you “indulge” in these exercises that make life a whole lot nicer. Your days of applying a band or cloth around your waist after delivery may be over. Though the focus is on post-delivery women, all ladies will benefit from these moves as well.
A. WALK
Fatigue is common in post-delivery women. Fight this with short walks indoors or outdoors if conditions are satisfactory. Most new mothers tend to eat more with the aim of breastfeeding their babies and a little extra walk may help control the bulges. Walking is a common feature of all my programmes.
B. KEGELS
Many women may know about this. It has the potential to bring spouses close together at all times.
Contract the muscles around the vagina (as if you are stopping the flow of urine); Hold for 10 seconds breathing normally, then slowly release. Repeat 10 times three to four times in a day. Great to do while you chat on your phone or watch television. Kegels strengthens pelvic floor muscles. Great news for guys; it also does wonders for men so don’t be left out, get going too by contracting muscles to stop the flow of urine.
C. BELLY BREATHING
Sit in a chair or lie on your back, knees bent, feet on the floor. Place one hand on your belly and inhale in one count, expanding your belly then slowly exhale through your mouth in four (4) counts, pulling your navel in toward your spine. Repeat eight (8) times, building up to seven (7) counts on the exhale.
Belly Breathing strengthens abdominal muscles.

D. PELVIC TILTS
Lie on your back, knees bent, feet on the floor, hands on your belly. Tilt your pelvis, lifting tailbone slightly off the floor; contract your buttocks. Release and repeat 8-10 times, progressing to 15.
Strengthens abdominal muscles, quadriceps (thigh muscles) and buttocks.
I believe you will use this weekend to practice these post partum moves that may benefit everyone as well.
Source:
Dr. Kojo Cobba Essel
Moms’ Health Club


*Dr Essel is a medical doctor and ISSA certified in exercise therapy and fitness nutrition.
Thought for the week – “The most efficient way to reach your realistic health goals is to make small healthy choices/changes daily”

References:
1. www.webmd.com
2. Moms’ Health Club Archives