After giving birth, it is important to spend the first few weeks bonding with your baby and recovering. When you are ready, daily exercise can help restore muscle strength and tone as well as increase energy levels. The American Council on Exercise suggests that the goal of postpartum exercise be to help with relaxation, stress management and emotional well-being. The American Congress of Obstetricians and Gynecologists recommends that pre-pregnancy exercise routines be resumed gradually, based on your physical capability. Progress slowly into a routine to lose your postpartum belly.
Walking Program
Step 1
Begin a gentle walking program two to five weeks postpartum. This will help tone and strengthen your lower body and postural muscles.
Step 2
Walk only five to 10 minutes a day around the block or neighborhood.
Step 3
Add about five minutes per week to progress gradually.
Kneeling Pelvic Tilt
Step 1
Get on your hands and knees with your back relaxed. Inhale.
Step 2
Exhale, pull your buttocks forward and rotate your pubic bone upward.
Step 3
Hold for a count of three.
Step 4
Inhale and relax.
Arm Movement and Legs Extended
Step 1
Lie face-up with your legs extended and your arms held straight up over your chest.
Step 2
Contract you pelvic floor muscles, draw your belly button toward your spine and stabilize your abdominal muscles. Maintain this position throughout the exercise.
Step 3
Lower one arm straight back while lowering the other arm slowly to the side of your body.
Step 4
Alternate your arms slowly while maintaining alignment of your pelvis.
Double Heel Slide
Step 1
Lie face-up with your abdominals tightened and lower back neutral.
Step 2
Bend your knees, and lift your toes off the ground.
Step 3
Extend both legs slowly by sliding your heels away from your body while keeping your abdominals tight and your lower back pressed into the floor.
Step 4
Pull your heels slowly back in toward your body.
Double Toe Taps
Step 1
Lie face-up with your knees bent, feet flat on the floor and abdominal muscles stabilized.
Step 2
Lift your feet off the floor to create a 90-degree angle with your legs and hips.
Step 3
Exhale while slowly lowering both feet to tap the floor, and return to the starting position without allowing your pelvis to tip forward.
Shoulder Lifts
Step 1
Lie face-up with your knees bent, feet flat on the floor and arms along your sides.
Step 2
Exhale and slowly lift your head and shoulders off the floor while reaching forward with your arms.
Step 3
Inhale and slowly lower your shoulders back to the floor.
Tips and Warnings
- Perform five to 10 minutes of light walking and stretching to warm up your body before your workout. Cool down for five to 10 minutes after your workout by slowing your activity and stretching your worked muscles. For sections 2 through 6, perform five repetitions of each exercise, adding one to two reps per day if possible.
- Consult with your doctor before beginning an exercise program. The American Congress of Obstetricians and Gynecologists recommends that you wear a supportive bra to protect your breasts; wear light, comfortable clothing to stay cool; and drink plenty of water.
References
- "ACE Pre- and Post-Natal Fitness"; Lenita Anthony; 2002
- American Congress of Obstetricians and Gynecologists: Getting in Shape After Your Baby is Born
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