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A Postnatal Workout for Mom

By Cindy | February 17, 2008

What works for one mom in starting or resuming exercise after baby’s arrival might not won’t work for another. This workout is designed for moms who feel helpless upon baby’s arrival when she’s told not to exercise during the first six weeks. The gradual increase in gentle movements help to slowly add exercises that consider a changing body during the postpartum period. New Moms are tired and exhausted as the baby is on a constant feeding/sleeping cycle, so the focus is to incorporate only a few minutes a day during the first few weeks. For a complicated or c-section delivery, please consult with the doctor before adding extra stresses to the body.

A POSTNATAL WORKOUT FOR MOM

1st Stage: Start 24 hours after delivery

1. Kegel Exercises: This is the move that tones the pelvic floor muscles. Squeeze the muscles and hold for 8-10 sec. Relax. Repeat for 25 reps throughout day.
2. Deep Breathing: Place hands on abdominals. Inhale slowly and fill the lungs with breath. Tighten abdominals on the exhale. Repeat 2 times. Increase number of breaths by 2 until comfortably performing 10 repetitions.

2nd Stage: Start 3 Days after Delivery

1. Continue with Stage 1 Exercises
2. Abdominal Press: Because the abdominals have been deeply affected by the pregnancy, this exercise helps strengthen the abdominals and lead to a quicker recovery time. For a C-Section delivery, please consult your doctor for the appropriate time in which starting to place stress on abdominals. Laying down with back on the floor and knees bent, cross hands over abdominals. Use fingers to draw separated abdominals together and breathe out. Raise head slowly. Return to basic position. Repeat 3-4 times 2 times daily.
3. Pelvic Tilt: In laying position with knees bent, inhale and press back to floor. Exhale. Relax. Repeat 3-4 times a day increase to 24
4. Head Lifts: Inhale. In laying position with knees bent, raise head w/ the exhale. Lower head w/ the inhale. Raise head higher each day to lifting shoulders slightly off the floor.
5. Leg Slides:

-Level 1: Slide foot from floor to knee bend to buttocks w/ small of the back on floor. Slide the foot back down. Repeat w/ other leg. 3-4 per side increase to 12 per side.

-Level 2: After 3 weeks, Lift foot from floor as it comes toward the body. Straighten Leg and repeat w/ other leg. Complete 3-4 per side and increase to 12 per side.

-Level 3: When comfortable, lift foot from floor and straighten leg overhead. Lower down to floor and repeat 3-4 increase to 12 per side.

3rd Stage: 4 to 6 weeks after delivery

1. Continue Stages 1 and 2
2. Light Warm – Up for about 5 minutes
3. Gentle Full body Flexibility Routine (hold stretches for 15 to 30 seconds).
4. Begin adding Aerobic Conditioning 3 times a week: Start with 5 minute sessions and build up to 20 minutes.
5. Start a beginner’s program in Strength Training: Work in one a week and build up to 2 times a week: Body resistance exercises are a type of strength training. Very little equipment is needed to focus on the muscles.
6. Light 5 minute Cool-Down

Welcoming baby into the family is a big change and time consuming. By allowing a few minutes to focus on the body, moms will begin to feel re-energized and in control. The first few weeks of exercises can be performed in bed or a blanket on the floor. Use the fitness tool to track progress and work through the exercises. Don’t feel trapped by the timeline, check mark exercises as they are added to daily routines. This is a guideline for moms to adjust to their lifestyle.

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