After you have your baby, you might be eager to get back into your pre-pregnancy shape, and perhaps most importantly, into your pre-pregnancy jeans. Beware of jumping into an exercise program too soon; depending on whether you've had a vaginal or cesarean delivery, you might need several weeks to rest and heal before you can exercise safely. Talk to your doctor before starting your new exercise routine.
Kegels
Kegel exercises strengthen the pelvic floor, which has been stressed and stretched from your pregnancy and delivery. Performing Kegels can reduce bladder leakage, which is common in newly postpartum moms and can persist after you are otherwise fully recovered. The American Pregnancy Association suggests finding the right muscles by stopping the stream of urination when you use the bathroom. After you have located the muscles, practice tightening them for 10 seconds at a time, 10 times in a row. Do this at least three times daily for maximum benefit.
Aerobic Activities
Before beginning any aerobic activity, take the time to warm up your muscles by stretching and moving them, recommends the American Congress of Obstetricians and Gynecologists. Walking is one way to warm up your body and also is an excellent, low-impact aerobic exercise. Other exercises to consider are swimming and pedaling a stationary bicycle. Start slowly and gradually build up to exercising for 30 minutes per day. Cool down by reducing the intensity of your workout for five to 10 minutes, and stretch your muscles again to prevent injury.
Abdominal Exercises
To strengthen and tone abdominal muscles that have been stretched during your pregnancy and delivery, begin by lying on your back and lifting just your head, then rest. Repeat 10 times. As you gain strength, begin lifting your shoulders as well. Once you can do 10 repetitions easily, perform curl-ups by raising your upper body about 45 degrees. Another exercise to tone the abdomen is pelvic tilts. Start on your hands and knees and slowly tilt your pelvis down, tightening your abdominal muscles. Repeat five times.
Considerations
Don't overdo it, advises Mayoclinic.com. It took nine months for you to gain your pregnancy weight and it is important to set reasonable goals to lose the weight. It might take six months or more for you to get back into your pre-pregnancy shape. If you experience pain, vaginal bleeding, dizziness or shortness of breath, stop what you are doing and contact your doctor. Drink plenty of water to stay hydrated and wear a supportive bra to minimize breast discomfort.
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