Many new moms can't wait to exercise so they can lose the baby weight, but there are more important reasons to exercise. The abdominal muscles become lax during pregnancy and childbirth, and this may cause back pain and posture problems. Getting the abdomen back into shape is of primary importance. Strengthening your arms, shoulders and upper back are important too, because you'll need to carry your baby and all the things that baby will need.
Stomach Tightener
The stomach tightener exercise works to tighten your abdominal muscles. This is a gentle ab exercise, but if you go nice and slow you should really feel your muscles working. To begin, lie on your back. Bend your knees, and place your feet hip-width apart on the floor. Set your palms on your thighs with your elbows bent. Then, raise your head, and slide your hands up to your knees, bringing your shoulders up too if you can. As you lift up, press your lower back flat into the floor. Lie back down, and slide your hands down your thighs to the starting position. Work up to performing 12 correct repetitions. You can include your baby in the workout by placing him on a soft blanket next to you on the floor and counting aloud or singing in his direction.
Legs Up Oblique Crunch
The legs up oblique crunch is another exercise to get your abs back in shape. This exercise works on the side abdominal muscles too. You can have your baby next to you during this exercise as well. Simply lie on a soft blanket with your baby next to your right hip. Then, extend your legs straight in the air, and support your neck with your right hand. Extend your left hand toward your feet. Curl your head toward the ceiling, and twist your shoulders to reach for your right foot. Your baby will be able to see your face as you crunch up. Your left shoulder should come off the floor. Lie back down. Perform four reps to start and work up to 10 reps, then switch sides.
Lateral and Front Raise
The lateral and front raise exercise targets your arms and shoulders. Your upper back muscles work to stabilize your shoulder blades during the exercise. Use a lightweight pair of dumbbells or bottles for this exercise. To begin, stand up straight with your feet hip-width apart. Place your arms at your sides. Then, raise your arms up to shoulder level at your sides. Your palms face the floor. Lower your arms back to your sides. Next, bring your arms forward and up to chest height with the weights vertical. Return to the starting position. Perform 20 repetitions with a weight you can handle. Work up to using 5-lb. dumbbells.
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