Whether you had a miscarriage or an abortion, chances are that you may not feel the best about yourself or your body. Even early in a pregnancy there are a number of changes that can occur to the female body. These are intended to help you to carry a body to term, but if you no longer are carrying, then you are likely looking for ways to get yourself back into the shape before hand.
The first muscles that are typically affected are those in the abdomen. This is because the body is looking to help reduce the amount of tension that will be placed on the growing uterus. This can actually result in a great deal of loss of muscle tone on your abdomen, even within just the first few weeks before visiting the local clinic. Fortunately, there are a number of exercises that you can do to help strengthen and build these muscles once again.
Abdominal Exercises After Pregnancy Loss
One of the most traditional and easiest means is to simply do crunches during your free time. As few as 50 crunches a few times a day can go a long way towards building these muscles back up to where they had once been. It is important to remember that the traditional crunch or sit-up will focus on the upper most abdominal muscles, however. This is why it is important to incorporate other exercises as well.
Another exercise help the stomach is commonly referred to as the leg lift. This is done by laying on your back and using your stomach muscles to lift your legs. Your legs that can be lifted to the point of coming over your head. By doing this exercise you will be targeting the muscles at the lowest part of your abdomen, which likely was most affected by the changes to your body.
To target the side abdominal muscles you can simply do crunches, but add a variation. This is done by touching your left elbow to your right knee as you come up and visa versa. This will give the muscles that line the sides of your stomach that extra workout that is needed to ensure that you are addressing all of the muscles in your abdomen evenly. The more of these exercises that you get in each day, the faster you will get back into the shape that you once had.
Cardio Exercises After Terminated Pregnancy
You will also want to add in a good amount of cardio into your workout regimen. While you likely didn’t gain much weight at this point, chances are that you can see some significant differences. Cardio is the most effective means of reducing the amount of fat that your body carries. Everyone has their own preferred method of cardio exercise. The key is to find one that you actually enjoy so that you will stick with it.
When incorporating cardio the key is to pay attention to your heart rate. Your target heart rate will depend on your age. It can also be impacted by the level of shape that you are in when you begin. There are numerous tools available online that can help you to determine what your personal target heart rate is. Once you know this, you will have the ability to push yourself towards reaching it and maintaining for as long as your stamina will allow. The longer you are within this threshold, the more fat you will burn each second. Any type of vigorous exercise can help you to get where you need to be.
It is important to remember that it may take some time to work yourself back up to that level of exercise. Be patient with yourself. Your body has endured a number of changes. The key is to work up to your target heart rate in a manner that feels comfortable to you without pushing yourself too hard. If at any point you feel dizzy or weak it is time to stop and allow your body to rest.
Join a Gym For Support After Miscarriage or Abortion
One of the best ways to ensure that you have the ability to get back into shape after pregnancy loss is to purchase a gym membership at a high quality gym. A place that has a number of cardio machines as well as weight lifting options will help to increase your focus. Even if you just spend 30 minutes each day there, you are sure to notice significant improvement in a short amount of time. Just be sure that you choose a place that you will feel comfortable and enjoying going so that you are more likely to put in the time each day.
Getting back in shape may seem daunting, but the reality is that it should be relatively easy. Just be sure to remain positive so that you can get the results that you are looking for. Perseverance is your best weapon.