At about 4 to 6 weeks postpartum — or earlier if you're physically able — add exercise to your day. To make this exercise more effective, you'll need a pair of 3-pound dumbbells, a pair of 5- or 10-pound dumbbells (available at sporting goods stores), and a resistance band (an oversized rubberband that you can use to create resistance, also available at sporting goods stores). To increase difficulty, add repetitions, sets of repetitions, and/or more weight.
Begin each workout with a warm-up: Try five minutes of marching in place or fast walking. Hold each stretch for 20 seconds. Cool down afterward with some light stretching
Leg Slide
• Lie with your back on the floor and your knees bent.
• Tighten your abdominal muscles and press the small of your back against the floor as you breathe out.
• Slide both legs away from your body slowly, using your abdominal muscles to keep your back flat on the floor.
• When your back starts to arch, bring your legs back to the start position — keep your stomach tight. Repeat eight to 10 times.Pay attention to your breathing throughout this exercise. Remember to tighten your abdominal muscles and flatten your back before you start sliding your legs away from you. As your stomach muscles strengthen, you'll find you can push out your legs farther.
• Lie with your back on the floor and your knees bent.
• Tighten your abdominal muscles and press the small of your back against the floor as you breathe out.
• Slide both legs away from your body slowly, using your abdominal muscles to keep your back flat on the floor.
• When your back starts to arch, bring your legs back to the start position — keep your stomach tight. Repeat eight to 10 times.Pay attention to your breathing throughout this exercise. Remember to tighten your abdominal muscles and flatten your back before you start sliding your legs away from you. As your stomach muscles strengthen, you'll find you can push out your legs farther.