Tuesday, March 17, 2015

# sketch

malam tadi
 
Paksu lukis

 
thank you Paksu Sophie

# my Sofiya_now

:)

when I wake up and you wake up too

the archive picture of you kept by Mak Ngah 
Hantu ice cream.. that's us :)

pretty tabung free dari Drtpers 

Your favorite Upin and Ipin

Archived picture send by Mak Ngah to Ammi

another us :)

when you asked me where is Ayah...

Happy time at Kids Paradise, Mines

Kids Paradise with Ayah 

Visiting nenek at PD cousin Wan

Visiting nenek at PD cousin Wan

my favorite activity, mengopes

another favorite..jumping on bed like a trampoline! 

# The Best Exercises to Flatten the Stomach After a C-Section


Because a cesarean section can cut through some of the stomach muscles, you might find you experience a pouch-like or puffy stomach following delivery. Recovery from a C-section typically takes longer than that of a vaginal delivery -- typically from six to eight weeks.
Exercises to flatten your stomach include fat-burning exercises and muscle-toning exercises. However, you always should obtain permission from your physician before beginning an exercise program to ensure your abdominal muscles have sufficiently healed.

 

Bridge


This exercise does not place excess strain on your C-section stitches, yet helps to tone the stomach. Start by lying on your back with your feet flat on the floor, with your legs hip-width apart. Straighten your arms at your sides with your palms on the floor. Contract your stomach muscles to lift your buttocks, then your stomach and then your middle back off the floor. Do not lift your shoulders off the ground. Hold this position for 10 seconds, then lower the body to the ground. Repeat four to eight times.

Lower Abdominal Slide


This exercise is especially beneficial for new moms after c-section because it targets the lower stomach muscles, which are affected by surgery. Start by lying on your back with your feet flat on the floor with your arms straight at your sides, palms facing down. Keep the pelvis tucked in to work the muscles. Contract your abdominal muscles to slide your right leg straight out, slowly and in a controlled motion. Use the muscles again to bring the leg in to your starting position. Repeat on the opposite leg, taking deep breaths as you do. Repeat three to five times on each leg.

Forward Bend


This standing exercise helps to strengthen your abdominal muscles and can be performed throughout the day. Start by standing with your feet hip-width apart. Lift your arms overhead and bend your torso forward at your hips, creating a 90-degree angle between your legs and your torso. Hold this position for 10 seconds, then return to your standing position. Try to keep your back as flat as possible during this exercise. Repeat four to eight times.


Cardiovascular Exercise

In order to flatten the stomach, you must first lose the fat that you gained during your pregnancy. To burn calories, you must perform cardiovascular exercise that elevates your heart rate. Immediately after your doctor gives you the OK, it’s best to start with low-impact exercises. Examples include walking, using an elliptical machine, swimming or riding a bicycle. As your body heals more, you can start performing exercises such as jogging or taking an aerobics class. Start with at least three, 30-minute exercise sessions, then work your way up to five exercise sessions per week. You can even incorporate your baby into these exercises by pushing a jogging stroller. While you cannot control where you begin to lose weight, an exercise routine will help you lose fat all over your body.

 

# When can I exercise after a caesarean?

Question
When can I exercise after a caesarean?
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Expert Answer
Alison Bourne
Physiotherapist in women's health.
A caesarean is a major operation, so don't push yourself too soon. The first six weeks after the operation is a time for healing.
 Don't do any strenuous exercise or heavy lifting in the first couple of months. However, you can begin practicing your pelvic floor exercises as soon as you feel up to it. Pregnancy can put a strain on your pelvic floor, so these exercises are important, however you gave birth.
 Every time you lift your baby, tighten your pelvic floor muscles and lower tummy muscles at the same time. This will help to protect your back, and will prevent you from leaking wee.
 Once you feel comfortable with pelvic floor exercises, you can begin to work on your lower tummy muscles, which will help to strengthen your back. It's fine to do these gentle toning exercises in the first six weeks. It won't rip your stitches, or damage your scar, so there's no need to wait, unless it feels painful.
 Some women notice an overhang, which is where the skin around and below your scar is tighter than the skin above it. Slowly losing weight and practising your pelvic floor and lower tummy muscle exercises can help to reduce this, and will tone things up. This may take months, so you need to persevere with your exercises, even if you don’t notice a difference at first.
 Try this simple exercise 10 times, twice a day, building up to three times a day. If you find it difficult, start with five times, twice a day:
•Lie on your back and bend your knees.
 
•Squeeze in your pelvic floor muscles as you breathe out.
•Pull your belly button in and up at the same time.
•Try to hold the squeeze for 10 seconds, without holding your breath.
You may have got into the habit of stooping, particularly if the stitches in your scar feel sore. It's natural to feel vulnerable about your belly after such a major operation, but stooping can lead to back pain, and can make your tummy stick out.
 You may feel your stitches twinge, but you won't be doing any harm. If these exercises hurt your scar a lot, ask your health visitor or GP to check them.
 The tissues around your scar will benefit from being gently flexed. So standing up straight and doing gentle tummy exercises will help your scar to knit together more strongly.
 During the first six weeks after having your baby, you can gradually increase activity at a pace that suits you. You could start with a five-minute walk, and gradually extend this time when you feel able. Ask your midwife or health visitor if you're unsure about what you are ready for.
 Exercise that works your heart and lungs (aerobic) will also help to flatten your tummy. Ease yourself back into this type of exercise after your postnatal check, if your GP says it's OK.
 Aerobic exercise, such as brisk walking, jogging, swimming, or cycling, will help you to shed some baby weight. You may only be able to do 10 minutes of exercise to begin with, but you will gradually get stronger. The effects of pregnancy hormones can affect your joints for up to six months after birth, so don't do any high-impact activities too soon.
After six weeks, you can do gentle sit-ups to tone things up, though these work on your upper, rather than lower, tummy muscles. It is often the lower tummy muscles that women find a problem after a caesarean section, and exercising these is easier and more effective.
 Doing too many sit-ups can also put pressure on your pelvic floor, and cause urine leaks, so don't overdo it. You should avoid doing more than 10 sit-ups at a time, and don’t do more than three sets of 10 sit-ups a day. Always breathe throughout the exercise, and tighten your pelvic floor and lower tummy muscles at the same time.  
 You could join a postnatal exercise group, or do a gentle, low-impact class once you have fully recovered. It may be too soon for a general exercise class if you are still:
•struggling with walking
•finding it hard to do pelvic floor or lower tummy muscle exercises
•have pain 12 weeks after giving birth
 It's crucial that you tell your instructor that you have had a caesarean. The Guild of Pregnancy and Postnatal Instructors has a list of specially trained teachers, or ask your health visitor about classes near you.
 If you can't get to a class, you could do a gentle postnatal exercise DVD at home. Make sure it's accredited by a professional body, such as The Chartered Society of Physiotherapy.
 If you had any complications after your caesarean, such as an infection, talk to your GP, and wait until you feel better, before you exercise again.

# breaking muscle

just had a chat with Zumba trainer
 
katanya I am not yet eligible to join after 4 months of cesarean
 
the rest period will be 6 to 12 months away from zumba exercise
 
this is sad
 
totally
 
I browse thru looking for safe exercise after cesarean and I found this link
 
 
what I did?
 
just subscribed to this one informative article on exercise after C-section
 
they have a pdf file available for us to read masa pantang nanti
 
I must said that I am pretty cautious when it comes to fitness now
 
not because of I am soon shall have a caesarean
 
I am afraid of getting an unwanted fat :(
 
those who like to join reading please do so by registering our self at the link below and follow an article and tips from Nicole Crawford
 
satgi aku share apa aku jumpa di internet about safe exercise after cesarean okeh
 
beranak nya belom
 
cuak nya dah melepasi aras kepala
 
LOL
 
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