During the first six months postpartum, your body begins to return to the pre-pregnant state. Exercise can help you in this process, and improve your well-being. Start exercising gently and work up slowly. It is normal to be tired during this time as your body heals and adapts to not being pregnant and taking care of your new baby. Plenty of sleep is the first step to getting started with exercise. You will need to drink lots of water, especially if you are breastfeeding.
Here are some exercises that may help you get started:
- Pelvic tilt-while laying on your back, tilt your hips upwards and your mid-back down towards the floor.
- Kegel exercises-tighten the pelvic floor muscles, to learn how to do a Kegel, use your muscles to stop the flow of urine.
- Abdominal breathing exercise-while laying on your back, put your hands on your stomach, breathe out, and tighten your stomach muscles, pulling them towards your back. Your hands should be able to feel this.
- Curl ups-once the abdominal muscles begin to be more toned you can start this exercise laying on your back. Lift your head, looking at your knees. If your lower abdomen bulges out with this movement, you should return to doing more abdominal breathing exercises.
- Walking-start with short walks, 5-10 minutes and slowly increase as you are able, don’t forget to drink water!
Contact us using our live chat to find out how a postpartum workout plan can help you and to find out what exercises are appropriate for you.