Post Natal Exercises After 6 Weeks

Getting back into shape after the birth of your baby needs to be done slowly and gently. For the first few weeks or so after birth, it's more important to focus on caring for your baby, getting plenty of rest and allowing your body to heal from the rigors of childbirth. Although moderate exercise such as walking and pelvic floor conditioning could be safe to do a few days to a few weeks after birth, your care provider will probably encourage you to wait until six weeks post partum to begin more vigorous exercises.

  1. Pelvic Floor Conditioning

    • Your pelvic floor muscles, which are also called Kegel muscles, are attached to the inside of your pelvis and form a hammock-like shape extending from the pubic bone to the coccyx bone. It surrounds the urethra, vagina and anus and supports your abdominal and pelvic organs. During pregnancy, the pelvic floor muscles may become weak and sag due to the increased weight of the uterus and the relaxing effect of hormones. By doing Kegel exercises after pregnancy, you can tone your pelvic floor and prevent incontinence and pelvic organ prolapse. Perform Kegels by contracting your pelvic floor muscles, holding them for three to five seconds and then releasing. Do four to five sets of 10 repetitions each day.

    Core Strengthening

    • Strengthening your core is necessary to get your tummy back in shape after birth. Your core consists of the lower abs, lower back muscles and pelvic muscles, and during pregnancy, these muscles become weak and saggy because the abdomen stretches. To work each muscle group in your core, do a variety of core exercises such as pelvic tilts, transverse abdominal contractions, the bridge pose and opposite limb extension. Do 10 repetitions of each exercise and increase to two sets of 10 to 15 repetitions as you become stronger.

    Toning Glutes and Thighs

    • Most women will gain approximately 25 to 35 pounds during pregnancy. While most of that weight is from the growing uterus and baby, the rest of the weight gain is from fat stores primarily found in your buttocks, or glutes, and thighs. Lower body toning exercises are easy to add into your daily routine and can be done while playing with your baby. To tone your glutes and thighs, do exercises such as side leg lifts, donkey kicks and squats. Do each exercise 10 times per day to start; increase to two sets of 10 to 15 repetitions as you get stronger.

    Cardio Exercises

    • Most women are able to resume some form of cardio exercise six weeks post partum. Cardio or aerobic exercises increase your energy levels, help you lose weight and improve your heart health. Cardio exercises include walking, swimming, aerobic classes, jogging or cycling. Add some form of cardio exercise to your weekly exercise routine. The Mayo Clinic recommends women aim for 150 minutes of moderate aerobic activity each week during the post partum period. This type of exercise can be done together as a family, thus making it more fun.

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