Postpartum Exercise: A Guide to Safe & Effective Workouts

Nothing quite causes havoc on the female body like pregnancy and childbirth. The good news is that exercising after childbirth can help you feel mentally and physically more like the old you. You don't need to run a marathon 6 weeks after giving birth, but light exercising and strength training will help you have more energy and return to form faster.

Instructions

• 1

  Exercise your pelvic floor muscles as soon as you feel able. Often called kegel exercises, you need to imagine that you are preventing yourself from urinating and squeeze those muscles. Breathe normally and repeat until your muscles tire.

• 2

  Practice good posture. This will actually help strengthen your back and stomach muscles. Stand up tall and press your belly towards your spine, drop your shoulders back and down. Stand on one foot and then the other to improve balance.

• 3

  Take the baby for a short walk in the stroller when you feel able. Think about your posture as you walk. Start walking for 15 minutes and then increase the length of time as you feel stronger.

• 4

  Start other exercise after your six week check up. Talk to your physician about what is realistic and healthy for you. Yoga, Pilates, aerobics, weight lifting, running and walking are great post pregnancy exercise routines.

• 5

  Lift light weights if approved by your doctor. Start with basic arm curls and triceps presses using a 3 lb. weight. Perform squats or other weight bearing exercises to strengthen leg muscles.