Post Pregnancy Exercises
When beginning an exercise routine after your pregnancy, it is extremely important that you take it very slow. Your body is still recovering from the ordeal it just went through. Do not start exercising again until you feel steady again. Many women wait until after their six week postpartum checkup to start exercising again, but if you are feeling ready before then, you may be able to start sooner. Be sure to talk it over with your health care provider before starting any exercise routine. Here are a few very easy post pregnancy exercises.
Pelvic Floor Strengthener
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1. Lie down on your back with knees bent and feet flat on the floor
2. Tighten the muscles of your vagina as if you were trying to stop the flow of urine when going to the bathroom
3. Hold for a count of 5, then release
This exercise is great for improving circulation in your pelvic region, as well as keeping your vaginal canal in good shape.
Head and Shoulder Raises
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1. Lie down on your back with knees bent and hands behind your head
2. Flatten the small of your back against the floor by tightening your abdominal muscles. Take a breath and as you exhale, slowly raise your head and shoulders off the ground. Be sure not to pull on your neck with you hands. Lower yourself slowly and repeat the sequence eight to ten times, being sure to keep the small of your back pressed against the ground the whole time.
Pelvic Tilt
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1. Lie down on your back with knees bent and feet flat on the floor.
2. Take a breath in and allow your abdomen to expand.
3. As you exhale, lift your tailbone toward your navel, while keeping your hips on the floor.
4. At the top of the tilt, tighten and release your buttocks. Repeat these steps eight to ten times.
The most important thing to remember when getting back into an exercise routine is to take it slowly. These gentle exercises will help get you started. You may want to include some light cardiovascular exercise, like walking, swimming, or light weight training.
