Post Pregnancy Exercises

Exercises after pregnancy are just as important as exercises in pregnancy.

Just as you were told then to start off slow and easy, it's even more important now, as your body works its magic to recover after the stresses of the past nine months!

You feel ready to begin some post pregnancy fitness, but has your doctor given you the okay yet?

Depending on what type of delivery they've had, many women wait to begin a post pregnancy exercise program until after their six or eight week checkup. Although, if your doctor gives you a go ahead earlier, and your body is up to it, you may be able to begin sooner with walking and some simple yoga or Pilates stretches. Need some motivation to get started? Click here and then come back.

Keep in mind that although yoga and Pilates can be very gentle on your body, there are certain movements that would NOT be advised in the first several weeks after childbirth. Let your doctor be your guide as to which exercises are appropriate.

As well as getting your body back in shape, and hopefully losing some of that extra "baby weight", post pregnancy exercises can have the same overall health benefits as other exercise. They help...

• increase metabolism.
• relieve stress and tension, and
• are a great way to boost energy

...after what are probably many sleepless nights.

It may feel like your carefree days, when you could just pop in an out of a gym or health club whenever the mood struck, are gone forever.

Yes, those days could be long gone, but you may be able to find a Mom and Baby exercise class, one taught by someone experienced in postnatal exercise. Your doctor or midwife can help you select a good class - your midwife might even offer one herself. These classes will not only get you started with the right techniques, but can provide a bit of socializing with other new Moms.

If it's hard to find classes in your area, there are a great selection of DVDs and books available to get you started with your post pregnancy exercises.

Post Pregnancy Exercises for Abdominal Muscles

You are probably as anxious as most postnatal women to get your ads back in shape. Don't rush it. Wait until your doctor says it's time and you feel your body is ready to start a few stretches. When the time comes your doctor may suggest a few of these exercises.

For additional post pregnancy fitness, your doctor may be suggest that you combine these with muscle strengthening Kegel exercises.

This website is written by a patient NOT a practitioner. Exercises and techniques discussed here were provided to me - for my specific needs. To avoid risk of serious injury they should not be used by others without being discussed with a qualified health care provider.

Pelvic Tilt

1. Lie on your back with knees bent up and feet flat on the floor.
2. Inhale, letting your abdomen expand.
3. Exhale and while keeping your hips on the floor, lift your tail bone towards your navel.
4. Squeeze your bottom tight.
5. Hold this position for six seconds and then relax.

Ab Tightener

1. Lie on the floor with your knees bent and hands on your thighs.
2. Slowly lift your upper body while sliding your hands towards your knees.

Crunches

1. Lie on your back with your knees bent and feet on the floor.
2. Hold your hands behind your head and then raise your head as you contract your stomach muscles.

Head and Shoulder Raise

1. Lie flat on the floor with your knees bent and hands behind your head.
2. Tighten your abdomen muscles and flatten your back to the floor.
3. Slowly raise your upper body to a sitting position, then lower back to the floor.

Toe Touch

1. Lie on the floor with your hands near your shoulders.
2. Slowly lift your upper body and reach your hands towards your toes.

You may need to cheat for awhile on the Toe Touch, by bending your knees!

A good balance of post pregnancy exercise that includes some stretching, cardiovascular exercise and light weight training may be the most beneficial to overall postpartum health, both physical and emotional.  Ask your doctor!