When you begin an exercise routine after your pregnancy, it is important that you take it very slow. Your body is still recovering from the ordeal it just went through. Do not start exercising again until you feel steady again.
Many women wait until after their six week postpartum checkup to start exercising again, but if you are feeling ready before then, you may be able to start sooner. Be sure to talk it over with your doctor before starting any exercise routine.
YOUR LEVEL OF FITNESS BEFORE AND DURING YOUR PREGNANCY WILL DETERMINE HOW SOON YOU CAN START AND HOW FAST YOU CAN PROGRESS WITH YOUR EXERCISE PROGRAM.
Here are a few very easy post-pregnancy exercises to help get you stabilized in preparation for your future exercise program:
Pelvic Floor Strengthener
1. Lie down on your back with knees bent and feet flat on the floor.
2. Tighten the muscles of your vagina as if you were trying to stop the flow of urine when going to the bathroom.
3. Hold for a count of 5, then release. This exercise is great for improving circulation in your pelvic region, as well as keeping your vaginal canal in good shape. Do eight to ten times.
Head and Shoulder Raises
1. Lie down on your back with knees bent and hands behind your head.
2. Flatten the small of your back against the floor by tightening your abdominal muscles. Take a breath and as you exhale, slowly raise your head and shoulders off the ground. Be sure not to pull on your neck with your hands. Lower yourself slowly and repeat the sequence eight to ten times, being sure to keep the small of your back pressed against the ground the whole time.
Pelvic Tilt
1. Lie down on your back with knees bent and feet flat on the floor.
2. Take a breath in and allow your abdomen to expand.
3. As you exhale, lift your tailbone toward your navel, while keeping your hips on the floor.
4. At the top of the tilt, tighten and release your buttocks. Repeat these steps eight to ten times.
The most important thing to remember when getting back into an exercise routine is to take it slowly. These gentle exercises will help get you started. You may be able to include some light cardio exercise, like walking, swimming, or light weight training.