You just had a baby. It’s a wonderful and overwhelming time. So much is going on. There is almost no time to think about how you’re going to lose the baby fat, let alone do it. But it is important to exercise postpartum. Exercise can help stave off depression, and it will help get you back into shape. You will be healthier and feel much better. But what exercises are safe to do after pregnancy? You can actually start an exercise program the day of delivery from the comforts of bed. It is best to start early and work your way slowly up to more physically demanding exercises.
Start with some deep belly breathing. Sit up straight and breathe deeply, contracting your ab muscles as you do. Pull the muscles of the pelvic floor in as you as you inhale, hold them tight, and relax as you exhale. Hod for three seconds. As you get stronger, hold for longer, working your way up to 10 seconds. Try to do 60 repetitions a day. You can break them up into sets of as few or as many as is comfortable. This exercise will keep your abs firm and flat and will also help your back. Once you’re up and moving you can keep doing this exercise, sitting, standing, while holding your baby. It’s all about good posture and engaging your abs.
Pelvic Tilt: While on all fours, inhale and slide your buttocks forward while tilting your pelvis and pushing your pubic bone upward. Hold for three seconds. Make sure to engage your abs as you do the exercise.
Leg Bends: Lie on your back with your arms out straight. Bend and straighten your legs one leg at a time starting from the same position. From there, move to mixed position with one leg straight and the other bent and then switch.
Scissor Lifts: Lie on your back and extend your arms above your head. Straighten your legs in the air so that they are at a 90 degree angle from your pelvis. Tighten your ab muscles. Lower one leg until it is just above the floor and hold, while still engaging your abs. Return to start position and do the same with the other leg. Do 10 reps for each leg.
Walking is a great way to get aerobic exercise. You can bring the baby along with you for added weight. Just get out and get moving. Try to increase the intensity of your walk from a leisurely stroll to a power walk as you get stronger.
Head Lifts: Lie on your back with your arms straight at your sides. Bend your knees. Keep your back flat on the floor. Exhale and lift your head and neck off the floor. Hold for a few seconds. Inhale as you return to start position. Once you have a handle on this exercise and start to do it with ease, include the shoulders in your lift.
Curl Ups: Lying flat on the floor with your knees bent, reach your arms out to your knees and lift your torso off the ground. Hold for 5 seconds. Do 10 reps.
Exercises you can do with your baby (start when baby is around 10-12 weeks old):
Forward lunges: Stand with feet close together. Hold your baby close to your chest. Take a big step forward with on leg and bend your knee. Move back to start position. Repeat with other leg. Do 10 reps for each leg.
Side lunges: Stand with feet close together and hold your baby to your chest. Take a step out to the side with one leg. Bend at the knee and push your buttocks out behind you. Step back in. Repeat with other leg. Do 10 reps for each leg.
Squats: Stand with feet shoulder width apart. Squat down until your baby’s feet brush the floor and push your buttocks out. Bring your baby closer to your chest as you stand back up. Do 10 reps.
Image by lamar.mckay on Flickr Creative Commons.
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