Good Exercise Routines for Postpartum Moms

Getting Started

• For the first week after delivery, the California Pacific Medical Center recommends a series of simple exercises designed to strengthen muscles stretched by pregnancy and childbirth and improve your circulation. Begin with kegels, a pelvic floor exercise you might remember from pregnancy. Tighten your pelvic floor muscles as if you were stopping urination mid-stream and hold the contraction for 3 seconds. Relax for 3 seconds, and then repeat. Work your way up to 50 to 100 kegels each day. Other exercises to incorporate into an early postpartum routine include pelvic tilts, deep abdominal breathing, ankle circles and arm and back stretches.

Progressing

• After the first week -- or whenever you feel ready -- gradually increase the intensity and duration of your workout. Make it a goal to incorporate 150 minutes of moderate-intensity aerobic exercise into your week, per the Department of Health and Human Services' guidelines. Gentle aerobic exercises particularly suited for postpartum healing include swimming and walking. Break your routine into intervals -- begin with a warm up, and then slowly start to walk or swim. Gradually pick up the pace, but slow down again if you feel out of breath. Finish with a cool down and stretch.

Scheduling

• It can be challenging for a busy new mom to carve out time for exercise between diapers and feedings. If possible, ask your partner or a family member to watch the baby for half an hour every day so you can squeeze in a workout. If childcare isn't an option, involve your baby in the routine. Put your infant in a carrier when you go for a walk or have him do tummy time while you complete abdominal exercises.

Considerations

• More strenuous activities such as running and cycling should wait until you've had your postpartum check-up several weeks after delivery. It's also essential to check for abdominal muscle separation before you attempt strength-training exercises like situps and crunches. To check for separation, lie on your back with your knees bent. Raise your head and shoulders off the floor. Put your right arm straight in front of you, and with your left hand feel for a gap or bulge in the middle of your abdomen. Talk to your physician about appropriate exercises for diastis recti.