After having a baby, many mothers are extremely anxious to get back into their workout routine and pre-pregnancy form, but many are unsure of how soon they can get back to exercise and what types of exercise they should be doing.
You can begin some exercises as early as the first postpartum day. Early walking is especially important in the immediate days following birth. You should be assisted the first few times you are up. Due to blood loss and changes in circulation during delivery, some women experience dizziness and light-headedness.
Your postpartum fitness program should be designed for you by a professional specifically to improve circulation, help with posture, restore muscular strength and endurance, and help you restore your cardiovascular endurance. The following exercises are a few of the most beneficial postpartum strength and toning exercises.
Following a pregnancy, urinary incontinence can become an issue so perineal squeezes can help strengthen the muscles that control urination.
Begin in any position – standing, lying down, etc. Start by tightening the muscles you use to hold back urine. Try to hold the contraction for a count of 10 and then relax. Relax buttocks, abdominal, and thigh muscles as much as possible in order to emphasize your pelvic muscles. Perform ten repetitions, three times a day.
Lie on your back with knees bent, feet flat on the floor, arms by your sides. Engage core and squeeze butt to lift off the floor, pressing heels into the ground. Kegel at the top of the bridge, hold for three seconds, and slowly return to floor. Release Kegel at bottom of bridge. Do one to three sets of 10-20 repetitions.
Lie on your back with your knees bent and a pillow under your hips and another between your knees. Feet flat and your arms at your sides, inhale, then exhale and draw your abs in and tuck your pelvis under slightly, squeezing your buttocks as you do a kegel.
Lie facedown with legs extended and elbows bent and directly under shoulders, then clasp your hands. Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract your abs, then tuck your toes to lift your body (forearms remain on the ground). You should be in a straight line from head to heels. Start with holding for 30 seconds or as long as you can.