Exercise for the New Mom!
Now that you have finished your pregnancy, you may now want to regain control of your post baby body. Moderate exercise like simple walking can be an important part of going back to shape. Rather than wearing you out, it can help to make you feel more energetic and up to the task of baby care. Caring for a young child and possibly working outside the home as well, you may wonder if you can find the time to add one more thing to your day. Think about this: regular exercise will pay back dividends on your time investment, helping you to a healthier body and often an improved self-image, too. This chapter will show the way to get involved in a rational exercise program, with your lifestyle and needs in mind.
First exercise!
Assuming you had a normal, uncomplicated delivery and have consulted your physician, after the first twenty-hours have passed, you can begin doing some very mild exercises. Although it may see early, this is a good time to get back into an active mode. Getting up and getting muscles moving may help you to get back to your former self sooner. Try these slow, easy postpartum exercises while still in the hospital or while recovering at home:
The Pelvic Tilt: Lying on your back, with your knees bent and your feet flat on the bed, press the small of your back into the bed and squeeze your buttocks to tilt your pelvis up. Relax. Repeat three times.
Chin to Chest: Lie down on your bed with your knees bent, your feet flat on the bed, and your arms at your sides. Lift your chin to your chest four times. As you do so, make sure you are pushing your back to the bed and contracting your abdominal muscles.
Bottoms Up: Lie down with your knees bent, feet flat and your arms at your side. Squeeze your buttocks and lift your bottom up off the bed an inch or so, then roll back down. Repeat four times, at your own speed.
Flex and Point: Flex and point your toes as you lie in bed.
The Stroller: Take a slow, easy walk down the hallway before returning to bed.
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