Even though many women are eager to lose weight with exercise postpartum, 70 percent of women dislike how they look even six months after giving birth, according to an article on BabyZone.com titled "Postpartum Exercise: When Should You Start Working Out." Although exercise is important for weight management, weight loss is only one of the goals for exercise within the initial two weeks following childbirth.
Kegels
During the first two weeks following childbirth, Kegels are one of the best exercises you can do to strengthen and tone the muscles of the vagina that were stretched out during the birthing process. Kegels increase blood flow to the genitals to promote healing of tears, bruises and swelling. Kegels also reduce incontinence or leaks that are a common occurrence postpartum. Kegels are possible to do in bed or seated and place no stress on the joints or the body's ability to balance. To begin, clench your pelvic floor muscles as if to hold back the flow of urine. Simply hold the muscles tight for 10 seconds.
Walking
Walking is a gentle form of aerobic exercise that is safe for most women to do within two weeks of giving birth. Moderate-intensity exercise is generally safe. Brisk walking is moderate exercise, whereas walking stairs or jogging is not. Starting slowly is the best way, but what is slow and easy depends on the woman. If you were exercising before and during your pregnancy, you will be able to maintain basically the same exercise program and can use that as a gauge for how much walking to do. If you were not active during your pregnancy, you should rely heavily on the advice of your physician.
Leg Bracing
Most floor exercises are safe to begin within 14 days of giving birth, possibly even after two days. Leg bracing is an isometric exercise to strengthen the thighs and glutes that you can do lying on the floor or in bed. To begin, lie face up with your legs straight and cross your ankles. Then squeeze your legs together and contract your glutes for a count of five.
Arm and Upper Back Stretch
Stretching is another type of exercise generally allowable by two-weeks postpartum. The arm and upper back stretch releases tension in the upper body. To perform this exercise, stand and extend your arms straight toward the ceiling. Turn your palms to face each other and hold for five to 10 seconds. Then turn your palms outward as you lower your arms to shoulder level at your sides. Next, rotate your arms so that your palms face behind you and try to touch your palms by swinging your arms behind your back. Hold for five to 10 seconds.
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