Post-Pregnancy Exercise

Like when you start exercising when you are first pregnant, so you will have to ease yourself into the exercise routine post pregnancy as well. You should only really start exercising when you feel steady again. Most mothers wait until they have had their six week postpartum checkup, but if you are feeling steady enough, they you can start sooner.

Pelvic Floor Strengthener

• Lie on your back with your knees bent and your feet flat on the floor. 

• Tighten the muscles of the vagina as if trying to interrupt the flow of urine when going to the bathroom.

• Hold for a count of 4, then release

This exercise is perfect for improving circulation in the pelvic region, as well as keeping the vaginal canal in shape.

Head and Shoulder Raisers

• Lie on your back with your knees bent and your hands behind your head. 

• Take a breath and, as you exhale, tighten your abdominal muscles, flatten the small of your back against the floor, and raise your head and shoulders off the ground. Slowly lower and repeat the entire sequence eight to 10 times

Pelvic Tilt

• Lie on your back with your knees bent and your feet flat on the floor. 

• Inhale and allow your abdomen to expand. 

• Exhale and lift your tailbone toward your navel, keeping your hips on the floor. 

• At the top of the tilt, tighten your buttocks, then release. Repeat eight to 10 times

You must remember that you need to get back into your exercise routine slowly. It is also a good idea to do these exercises in conjunction with cardiovascular work, such as walking, swimming, and light weight training.