Postpartum exercise can help tone up your body and restore muscle strength. It can also make you feel less tired by raising your energy level. Unless you had a C-section or other birth complications, the American Congress of Obstetricians and Gynecologists -- ACOG -- suggests you can start exercising as soon as you feel ready. Most women can safely do these exercises in the first month postpartum, but check with your doctor before starting a postpartum exercise program.
Head and Shoulder Lifts
These gentle abdominal exercises can help restore tightness to your stretched-out abdominal muscles. Lay on your back with your hands behind your head. Inhale deeply, and as you let out the breath, press the flat of your back against the floor and raise your head and shoulders slightly off the floor. Repeat eight to 10 times. Don't worry if you don't feel your abdominal muscles working at first --- according to the BabyCenter.com, it can take weeks to recover your strength.
Pelvic Floor Exercises
Kegel exercises can tone your pelvic floor muscles, which control bladder leaks, and they can also tighten stretched-out vaginal muscles. Squeeze the muscles that you use to stop your urine flow and hold the contraction for 10 seconds. For maximum benefit, American College of Obstetricians and Gynecologists recommends doing 10 to 20 Kegels at least three times a day.
Kneeling Pelvic Tilt
The kneeling pelvic tilt can also strengthen your abdominal muscles. Get on your hands and knees and relax your back --- avoid arching or curving it while doing this exercise. Take a deep breath, then let it out while drawing your belly button toward your spine and pushing down firmly on your hands and knees. Hold the move for three seconds, then inhale and relax. Repeat five times --- aim for one or two repetitions a day.
Leg Slides
Leg slides work well for C-section moms since they do not put extra strain on abdominal incisions. Lay flat on your back with slightly bent knees. Inhale and pull your leg up to a straight position. Exhale and do the move with the other knee. Do this exercise a few times a day to strengthen abdominal and leg muscles.
Postpartum Push-Ups
A strong upper body can help you carry your baby --- and the large array of baby care items that come with him, such as strollers and car seats. Get down on all fours with your knees directly under your hips and your hands a shoulder-width apart. With a flat back and a tucked-in stomach, slightly bend your elbows --- you do not need to go all the way down to the floor. Straighten up and repeat 10 to 12 times.
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