How to Exercise Postpartum

While it was once customary to wait until your 6-week postpartum checkup before resuming any form of exercise, if you̵7;ve had a healthy pregnancy and uncomplicated delivery it is generally OK to begin exercising shortly after the delivery, says the American College of Obstetricians and Gynecologists. While it̵7;s important to start slowly -- since your energy stores will likely be used up with recovery and late night feedings -- you can gradually increase your exercise routine to get rid of the baby fat in a few months.

Instructions

    • 1

      Walk during the postpartum period to help get back into shape. If you had a healthy, active pregnancy and delivered vaginally without complications, you can get started with low-impact aerobic exercise -- walking -- as soon as you feel up to it after giving birth. Check with your health care provider first and then start off with short walks around the neighborhood and gradually increase the duration of the walk as you feel comfortable.

    • 2

      Incorporate Kegel exercises into your routine. Just as these pelvic-muscle toning exercises were important during pregnancy, they are important during the postpartum period to help maintain bladder control and improve blood flow throughout the pelvic region. To perform Kegel exercises, simply tighten the muscles you use to interrupt your urine flow. Contract the muscle slowly, hold for a count of five and release slowly. Repeat this exercise several times throughout the day.

    • 3

      Work your core muscles gently as long as your health care provider approves. To begin, focus on deep breathing exercises -- useful in keeping stress in check, too.

    • 4

      Incorporate pelvic tilts into your early postpartum exercise routine. Lie down, bend your knees and place your feet flat on the floor. Contract your abdominal and buttocks muscles as you press the small of your back down to the floor. Maintain the position for about five seconds, relax slowly and then repeat for a total of five repetitions.

    • 5

      Work on your abdominal muscles when you're washing dishes, nursing your baby, folding laundry or any time at all. Simply sit or stand up straight, press your shoulders back and down -- think good posture -- and contract your abdominal muscles gently. Imagine that you're trying to draw your belly button into your body and back toward your spine. Maintain this position for as long as you can comfortably and then slowly release the muscles. Repeat often until you can maintain the position for long periods of time. Next, start letting your baby help out with your exercise. Use both arms to hold your baby in front of you while maintaining good posture and contracting your abdominal muscles. Try to remain in the position for a minute or two as often as you can.

    • 6

      Strengthen your upper body with modified push-ups. Begin on your hands and knees with your hands spaced apart a little more than shoulder-width. Bend at your elbows to lower yourself about two to three inches and then return to the starting position, all the while keeping your back flat and your stomach muscles contracted gently. Repeat about 10 times and gradually increase the elbow bend as your body adapts to the exercise.

    • 7

      Tighten your abdominal muscles with crunches rather than sit-ups to ease back into an abdominal workout. Lie down, bend your knees and place your hands behind your head. Inhale deeply and contract your abdominal muscles as you exhale. Focus on pressing the arch of your back into the floor as you raise your shoulders off the ground. Return to your starting position slowly and repeat the exercise seven to nine more times. Before you begin the exercise, consult with your health care practitioner to ensure your abdominal muscles did not separate during pregnancy.

    2. Previous:

    Next:

    • Maternal Instinct: Why There Isnt One Way to Be a Mom
      As you prepare for the birth of a child, you may have been told by well-meaning friends and family that, when your baby arrives, you’ll “just know” what to do. We often hear about the so-called maternal instinct that connects us evolutionarily to
    • What Is Lochia?
      What is Lochia? Lochia, also known as postpartum bleeding, is a normal discharge of blood and mucus from the uterus after childbirth. It begins right after delivery and can continue for four to six weeks postpartum, with the heaviest flow occ
    • 35 Honest Postpartum Experiences Shared by Real Moms
      Nothing changes your body—and your life—more than becoming a mother. After all, you just put in 40 weeks or so of pregnancy, and probably some long hours of childbirth as well, on your way to officially bringing your little one into the world.