After giving birth, many women are eager to get their pre-pregnancy body back. But with the strain giving birth puts on the body and the stress of taking care of a newborn, it's best not to jump back on the fitness bandwagon too soon. That said, there are a few toning exercises you can perform a few weeks after birth to start making your tummy, tush and thighs a little bit firmer. However, you shouldn't start any new exercise program without first consulting your doctor.
Kegels
After giving birth, the vagina is stretched out, so it's important to get this area back into shape. You can do this by contracting and releasing your pelvic floor muscles. Be gentle at first, only slightly squeezing the muscles before releasing them. Once you regain strength, try contracting the muscles around your perineum and slowly increasing the contraction up to your navel. Hold this for a second before releasing. Repeat a few times to start, increasing to 10 or 20 as you gain strength.
Crunches
Crunches can also get the job done following pregnancy. To perform a crunch, you simply lie on your back, then lift your shoulders off the ground, contracting your abdominal muscles. Don't rush into this. Just do 10 crunches at first. Your abdominal muscles stretched during pregnancy, so you will need to ease your belly back into this. Once you're comfortable with 10, increase the repetitions to 20. Then, do several sets each day.
Twist Crunch
The sides of the stomach are often quite flabby after giving birth, which means you need to perform an exercise that targets this area. You can do this by performing a modified crunch. Lie on your back; instead of lifting straight up, twist your upper body as though you're trying to touch your elbow to the opposite knee. Repeat this, constantly switching sides. Again, start with 10 repetitions, increase to 20, then try several sets throughout the day.
Cardio Walks
While toning up loose muscles is a key component to getting in shape after pregnancy, you will need to shed any excess pounds you've gained in order to reveal your firmer physique. You don't have to commit to a big cardio routine right away. Instead, go for a walk with your baby. Pushing a stroller for 30 minutes will get your heart rate up, and you'll enjoy the outdoors with your baby. If you feel up for it, take advantage of a few of your baby's naps to walk on a treadmill or follow along with an exercise video.
