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WOMEN'S & CHILDREN'S | Family Maternity Center | Pregnancy Resource Center | Pregnancy Library | Exercise | Getting back in shape: How-to’s for new moms
Getting back in shape: How-to’s for new moms
Ready to shape back up? Remember to take it slowly, starting with easier exercises and working up as your stamina and strength grow. The most important thing now is to maintain and improve cardiovascular fitness, to maintain and improve back strength and posture, and to tone up muscles stretched out by pregnancy, such as those in the abdomen and perineum.
- Swimming is a great postpartum exercise; it's gentle, not jarring, it's great for your back, and you can take it at your own pace.
- Walking is often recommended as a first step for postpartum exercise. You don't need any special equipment besides good shoes, and you can even take baby with you on short walks.
- Aerobics classes designed for postpartum recovery are available in many areas.
Certain exercises are especially beneficial for toning up after pregnancy and birth. Kegel Exercises will strengthen the muscles of your pelvic floor, which will help to control bladder leaks, heal your perineum, and tighten your stretched-out vagina. In addition, the American College of Obstetrics and Gynecology recommends the following exercises for strengthening the abdominal muscles postpartum.
- Leg slides are a good choice after cesarean delivery, as they won't put too much strain on your incision; repeat a few times each day. Lie on your back with arms at your sides and legs slightly bent; inhale and slide one leg along the floor to straighten it, keeping both feet relaxed; exhale and bend it back again. Repeat with other leg.
- Head lifts are a gentle start to abdominal exercises; when you can do 10 with ease, expand to shoulder lifts and, eventually, curl-ups. Lie on your back with arms at your sides, legs bent, lower back flat on the floor, and feet on the floor; inhale and relax your belly. Exhale slowly, lifting your head off the floor; inhale and slowly lower your head.
- Kneeling pelvic tilts are another option; repeat five times, and add one or two repetitions a day if you can. Get on your hands and knees, with back relaxed, neither arched nor curved. Inhale, and then as you exhale, gently press your pelvis up and under, causing your back to curve outward. Hold for a count of three and relax.
Date last reviewed: October 2002.
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