Many women are not prepared for what their bodies will look like after giving birth. Usually, even though the baby is out, your stomach will look soft and puffy and you'll likely still appear pregnant. During the first four to six weeks after birth, your uterus will shrink, swelling will decrease and postpartum bleeding will slow. After the initial six weeks, you will be able to get a clear picture of what your postpartum body looks like and, therefore, what areas need some work.
Stroller Walking
Walking is a great exercise, and pushing a stroller while walking makes the exercise that much more effective. You can adjust the duration and intensity of your walk to accommodate postpartum healing, and the fresh air and exercise can help you avoid postpartum depression. As long as your baby doesn't have any health concerns, he or she will also benefit from being outdoors. Stroller walking will burn calories, lower your blood pressure and tone your legs and arms.
Ab Exercises
Often the biggest concern new mothers have about their appearance is the leftover belly fat. Being pregnant and giving birth can also weaken your abdominal muscles, so ab exercises will be important in helping you regain your strength. You can do crunches on a daily basis. Lie on your back with your knees bent and feet flat on the floor. Put your hands behind your head and raise your head, neck and upper body using your abdominal muscles. For a variation on traditional crunches, try putting your lower legs up on a chair while lying on the floor and performing crunches from that position.
Swimming
Swimming is a great exercise for anyone but can be particularly helpful for postpartum women. Floating in water can help ease the aches and pains you may be experiencing after giving birth. Doing laps will give you a good, low-impact cardiovascular workout. Many facilities offer free or low-cost child care, too, so check with your local gym. Some may even offer swim classes designed specifically for new mothers.
Breastfeeding
While breastfeeding isn't technically an exercise, it can help you lose some of your baby weight. The simple act of breastfeeding burns calories. Breastfeeding also causes your uterus to contract, and therefore shortens the amount of time it takes for your uterus to return to its original size after birth. This will reduce the puffy, swollen look of your postpartum belly.
Health Considerations
Generally, it is best to wait four to six weeks after giving birth to begin an exercise regimen. You will most likely be sore in the weeks directly following the birth, and most women experience postpartum bleeding that could make exercising uncomfortable. If you tore during birth or received an episiotomy you may need to wait longer than six weeks. Also, if you had a Cesarian section, your activity will be restricted. Always check with your obstetrician or midwife before beginning postpartum exercises.
