Pregnancy A to Z - Exercise

Exercise is such an important way that you can take care of yourself, especially after having a baby. Always talk to your provider before you begin any exercise program. Many hospitals have an exercise guide for postpartum mothers, or you can ask your provider if he can suggest an exercise program. Don't forget the three most important components of smart exercise: warm-up, stretching, and cool-down.

Don't be surprised if you experience some dizziness when you first begin to exercise after delivery. The dizziness is caused by all of the changes in your body. Be sure to stop exercising if you feel lightheaded, dizzy, short of breath, or have any pain. If this happens, contact your provider and let him know what you're experiencing.

Not only is it important for you to walk as soon as you can after delivery, but it's also important to be aware of your posture. Practice good posture by standing up straight and contracting your stomach in when you walk. This helps keep the strain off your back muscles and to tone your stomach.

Be sure not to cross your legs when you're sitting or lying in bed. After giving birth, you want to keep you blood flowing smoothly to avoid any blood clots. Crossing your legs can constrict the blood flow to your legs and feet.

The kegel exercises that you did during your pregnancy are especially good after you deliver. Doing kegels will help to re-tone the muscles that were stretched out during pregnancy and childbirth. Try to squeeze the muscles you use to control the flow of your urine, since these are the muscles that need to be toned. Simply tighten for 5 seconds, then relax the muscles. Try to do this 10 times, several times a day. These exercises will improve your bladder control, help heal your perineum, and improve the tone of your vaginal muscles.

Pelvic tilt exercises will help to tone your lower back and lower abdomen. Let’s review how to do a pelvic tilt.

Get down on your hands and knees, putting your hands shoulder width apart. Your hips and shoulders should be at a 90-degree angle. Tuck your pelvis under by tightening your buttocks and arching your lower back toward the ceiling. Then relax your pelvis so that your back is flat and level. Never let your lower back hyper-extend or sag toward the floor. Inhale while you're relaxing, and exhale while you're tilting your pelvis.

You can also do a pelvic tilt when you're standing up. Start with your shoulders against the wall, your feet at "shoulder's distance" apart, and your hips and knees slightly bent. Press the small of your lower back against the wall by tightening your abdominal muscles, buttocks, and thigh muscles. Practice this exercise, either standing or on your hands and knees, 10 - 20 times a day.

You can usually start swimming about 6 weeks after your baby is born. Swimming is an ideal exercise for toning your muscles and controlling your weight. Like with all exercises, be sure to check with your provider before starting a swimming routine.