Many women are shocked to look at the shape of their body after delivery, unfortunately most women still look at least six months pregnant. During the first few weeks after delivery your body is healing and you are exhausted, and yet it is hard not to think about getting your pre-pregnancy body back as soon as possible. While you may want to start exercising right away, that may not be the safest thing to do. It could be potentially dangerous and cause your body to even take longer to heal than it normally would.
During the first six weeks the most important thing to do is to rest! Resting helps your body heal and keeps your mind fresh for your new baby. When you are rested and feel okay to get up and around, walking for no more than 10 to 15 minutes is permitted. When you are walking it is important not to walk at too fast of a pace, just a stroll around the house or your yard should be sufficient.
Kegal exercises can be done within the first few weeks of your delivery. Performing kegal exercises helps strengthen pelvic muscles that are often weakened during pregnancy and birth. They are also a great way to regain some bladder control which unfortunately is hard to control after a vaginal delivery.
Yoga movements can be very relaxing and help get your blood flowing postpartum. Be sure to only do extremely easy yoga positions that are not intense in any way, shape, or form. Many local gyms or specialized yoga facilities offer postpartum classes. If you do not feel comfortable leaving your house to attend one of the classes, you can find postpartum yoga positions on DVD.
Pelvic tilts are safe and effective postpartum exercise. They assist with tightening your pelvic and abdominal muscles. To perform pelvic tilts lay on the floor, bend your knees, keeping your feet on the floor, slightly tighten your abdominal muscles, lift pelvic area off of the floor, then repeat 10 to 15 times.
It is crucial after giving birth vaginally not to do any type of strenuous exercise until your doctor gives you the okay, normally 6 weeks. If you delivered by a cesarean section, exercise is off limits for 6 to 8 weeks, depending on when you doctor says it is okay to begin an exercise regimen. If you were not active before your during your pregnancy keep in mind it is safest to start out slow. Even if you were a very active person do not push yourself too much that will only delay the process of getting back into the shape you once were. Keep in mind slow and steady wins the race!
If you cannot or do not want to leave your baby it is a great exercise to take your baby in a stroller for a brisk walk. Walking 20 minutes is ideal, but if that is too much or not enough walk for as long as you feel comfortable. Exercising 3 to 5 days a week is a great start to getting back on track. If time is scarce and you can only work out a few minutes here and there, try to work out in small increments of about 10 minutes, three times a day. The fastest way to get rid of unwanted fat is to do aerobic type exercises. This type of work out can conveniently be done in your home while you baby sleeps or watches you from a safe area.