How to Exercise Postpartum

Start your postpartum exercise routine slowly, and gradually increase it to meet the needs of your body. You'll be feeling fit in no time.

Difficulty: Moderate

Instructions

Things You'll Need:

• Pregnancy Sports Bras
• Bottled Water
• Postpartum Workout Video
• Postpartum Yoga Video

1. Take it easy and slow. It took you a good 40 weeks to put on your pregnancy weight, and it will take some time before you can fit into your favorite pair of jeans. Weigh yourself only once a week to eliminate stress related to slow weight loss. One pound a week is a safe and realistic amount to lose.

2. Get the OK from your doctor or midwife. If you had a problem-free vaginal birth, even with an episiotomy, you should have no problems starting very low-key abdominal, arm and back exercises as soon as one day after delivery. If you had complications during or after the birth of your child, you should consult with your doctor or midwife about your readiness for exercise.

3. Exercise when your breasts are not full of milk. You will be more comfortable.

4. Drink a lot of water. If you are breast-feeding, drinking water will help increase milk flow. Even if you are not breast-feeding, water is good for you, especially when exercising.

5. Walk. During the first six weeks postpartum, listen to your body. Stop when you feel any pain or become winded. Start at about 3 mph for 10 minutes a day, three to four times a week.

6. Do pelvis tilts and Kegel exercises immediately. Even if you had an episiotomy or vaginal tearing during birth, these two exercises will speed healing by increasing blood flow to the pelvic area. They will relieve symptoms of incontinence, hemorrhoids and perineal pain.

7. Stretch your chest and upper back. Stand against a wall, feet shoulder-width apart, arms relaxed by your side. Inhale, contracting your abdomen while pinching your shoulder blades together and down. Then bring your shoulders together in front. Repeat 10 to 15 reps and build to two sets of 20 reps.

8. Strengthen lower back and abdomen. Kneel on all fours, hands under shoulders, knees under hips, back straight. Round your spine up toward the ceiling, tuck your tailbone down and relax your head and shoulders. Hold for 5 seconds, then return to starting position and repeat for four to five reps. While in the same position, inhale and pull your abdomen in toward your spine while keeping your back straight. Release and repeat for 10 reps building up to two sets of 20 reps.

9. Do push-ups to strengthen your arms and upper chest. You can do traditional push-ups if you are strong enough or you can do them in the squatting position with your knees on the floor. Keep your hands under your shoulders and start with five reps. Work up to two sets of 10 reps.

Tips & Warnings

• Pelvic tilts are performed lying on your back, knees bent, feet flat. Lift your lower back and buttocks slightly off the floor, pushing your pelvis to the floor. Hold for five seconds and repeat for five reps. Kegels are performed by simply tightening your pelvic floor muscles. Pretend as if you are trying to stop a stream of urine. Do 10 to 12 Kegels every time you feed the baby.
• Try exercising in three 10-minute intervals throughout the day, in order to pace yourself.
• Choose exercises you enjoy.
• Try yoga. It is incredible for muscle flexibility and tone.
• Wear a sports bra over your nursing bra for added support and comfort.
• Eat right. Stay away from caffeine and sugar - they are quick energy-boosters that can leave you feeling empty or moody after they wear off.
• Some medical practitioners recommend waiting six weeks to exercise - until after your first postpartum checkup.
• Be careful with high-impact leg and back exercises. Your joints and ligaments became relaxed during pregnancy, in order to carry and deliver your bundle. It will take your pelvis, back and legs time to realign and get back to normal.
• Make sure your baby is properly secured and dangerous items are out of harm's reach before you start to exercise.

[LoriMomof2]

on 10/27/2008 I loved the 'Winsor Pilates' tapes for getting my core back in shape after pregnancy. I have experienced 2 child births and found these tapes, especially the advanced conditioning tape a blessing for my flabby new mommy tummy. I had to start off slowly (probably about 6-8 weeks after birth) and work my way up, but it was worth the effort. Eventually I was able to do the entire tape without a break and it resulted in a flat stomach and fitting back into my jeans within months. Good luck!