Leg Slide

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.

Why do I still look pregnant?

You may be very surprised by the way your tummy looks after birth. Your baby is out, but there it is, right around the navel: a big, round, squishy puffball that makes you look like you're still six months pregnant. Many women also have a dark line down their abdomen called a linea nigra and a web of stretch marks, which are actually little scars caused by the extensive stretching of skin. Those who had a c-section have surgical scars to contend with as well.It takes time for your body — and especially your belly — to fully recover from pregnancy. Imagine your abdomen as a balloon, slowly inflating as your baby grows. Childbirth doesn't pop the balloon, it just starts a slow leak. But don't worry — it's a steady one.From the moment your baby is born, hormonal changes cause your midsection to deflate, shrinking it back to something closer to its pre-pregnancy state. It takes about four weeks for your uterus to contract to its normal size. All the cells in your body that swelled during pregnancy will begin releasing their fluids in the form of urine, vaginal secretions, and sweat. And the extra fat you put on to nourish the baby will start burning off (especially if you're nursing and exercising). But it takes at least a few weeks to see noticeable results.Stretch marks and the linea nigra, however, endure longer. The good news is that stretch marks usually become considerably less noticeable six to 12 months following childbirth. Their pigmentation fades and they typically become lighter than the surrounding skin (the color will vary depending on your skin color), but their texture will remain the same. The dark color of the linea nigra will gradually fade over a year, but that too may not completely disappear.

source- babycenter.com

Day One

Postpartum Exercise Routine

Day One
You can do this routine with two pound ankle weights or without.
Leg Extensions 2 sets of 40Lay on your back, bend legs and extend them to vertical. You should feel this in your quad/front of thigh/around knee.
Leg Curl 2 sets of 40Stand next to a wall (on a phone book for a bit of height. Hold the wall, but don't lean). Bend leg to your butt and extend it all the way, with foot flexed. You should feel this burn the hamstring/back of thigh, butt.
Adductors 2 sets of 40Lay on back, legs extended vertically and together. Open legs to straddle and close. (you don't have to straddle wide, just as much as you can and so that you feel it working your inner thigh muscles)
Abductors 2 sets of 20Lay on side, both legs bent slightly. Lift top leg slightly above horizontal and back down. Make sure the foot of the leg you are lifting is straight, vs. turned out or in. You should feel this on the outside of your thigh.
Calves 2 sets of 40Stand with feet together (you can hold the wall if you like) and go to tip toe (or as high as you can). Make sure when you raise your heels that your ankles stay in line (don't let ankles collapse in or out). You should feel this in your calves.
Toe Taps 2 sets of 50Standing, just tap one foot at a time, lifting toes. You can do these quick. You should feel this in your shin.
Lunges 2 sets of 20Standing, step back with each leg, once at a time. Make sure you don't turn out the foot of the leg that is in front and make sure you touch the knee to the floor of the leg you step behind. Alternate each leg. Left, right, so on. You'll feel this in your thighs.
Crunches 50Lay on back, bend knees, arms on your stomach. Lift your head and shoulders enough to clear the floor. Try not to use your neck/head to help you lift. You'll feel it burn those muscles!

Are you really in good shape?

You consider yourself to be in better than average shape. You run several times a week for health and fitness and maybe do an occasional fun run on the weekend. Some friends come into town for the holidays and you decide to go skiing. "No problem", you think, "I'm in great shape." After a day on the slopes, however, you feel like you've been run over by Santa's sleigh and all his reindeer. What's going on?
You may think you're in great shape, but if you focus solely on one activity, you may not be in as great of shape as you think. You may, in fact, be setting yourself up for injuries, overuse syndromes, or worse still - staleness and drop out. What to do? Simple. Cross train.
Cross training is a great way to condition different muscle groups, develop a new set of skills, and reduce boredom that creeps in after months of the same exercise routines.
Cross training as allows you the freedom to vary the stress placed on specific muscles or your cardiovascular system. After months of the same movements your body becomes extremely efficient performing those movements, and while that is great for competition, it limits the amount of overall fitness you possess and reduces the actual conditioning you get while training. Rather than continuing to improve, you simply maintain a certain level of fitness. Additionally, cross training is extremely helpful at reducing the risk of injury from repetitive strain or overuse.
The term cross training refers to a training routine that involves several different forms of exercise. While it is quite necessary for an athlete to train specifically for their sport if they want to excel, for most sports enthusiasts, cross-training is a beneficial training method for maintaining a high level of overall fitness. For example, you may use both biking and swimming each week to improve your overall aerobic capacity, build overall muscle strength and reduce the chance of an overuse injury. Cross-training limits the stress that occurs on a specific muscle group because different activities use muscles in slightly different ways.
Benefits of Cross Training
Reduces exercise boredom
Allows you to be flexible about you training needs and plans (if the pool is closed, you can go for a run instead).
Produces a higher level of all around conditioning
Conditions the entire body, not just specific muscle groups
Reduces the risk of injury
Work some muscles while others rest and recover
Can continue to train while injured
Improves your skill, agility and balance
What exercises should make up a good cross training routine?
Cardiovascular Exercise (Think about adding three different exercises from the list below):
Running
Swimming
Cycling
Rowing
Stair Climbing
Rope jumping
Skating (inline or ice)
Skiing
Racketball / basketball / other court sports
Strength Training
Calisthenics (push ups and crunches and pull ups)
Free Weights
Machines
Tubing and Bands
Flexibility (stretching, yoga)
Speed, agility, and balance drills
Circuit training, sprinting, plyometrics and other forms of skill conditioning
With cross training, you can do one form of exercise each day, or more than one in a day. If you do both on the same day, you can change the order in which you do them. You can easily tailor cross-training to your needs and interests; mix and match you sports and change your routine on a regular basis.
Exercise can strengthen the cardiovascular system, bones, muscles, joints, reduce body fat and improve flexibility, balance and coordination. But if you want to see all of these benefits, you'll need to start cross training. What better time to start than this Winter. Hurry, I hear your friends have taken up snowboarding.
source- about.com

Listening to your body

Warning Signs of Serious Injuries
There are some common tip-offs you should recognize as warning signs that you have an injury that needs your attention. While some sports injuries are immediately evident, others can creep up slowly and progressively get worse. If you don't pay attention to both types of injuries, chronic problems can develop.
For detailed information on specific injuries, check out the sports injury by body part reference page.
Joint PainJoint pain, particularly in the joints of the knee, ankle, elbow and wrist, should never be ignored. Because these joints are not covered by muscle, there is rarely a muscular origin. Joint pain that lasts more than 48 hours requires a physician's diagnosis.
Tenderness at a Specific PointIf you can elicit pain at a specific point in a bone, muscle or joint, by pressing your finger into it, you may have a significant injury. If the same spot on the other side of the body does not produce the same pain, you should probably see a physician.
SwellingSwelling is usually quite obvious, and can be seen, but occasionally you may feel swollen without outward signs. Almost all sports injuries cause swelling and should never be ignored. Often, swelling within a joint will cause pain, stiffness, or may produce a clicking sound as the tendons snap over one another because they have been pushed into a new position due to swelling.
Reduced Range Of MotionIf swelling isn't obvious, you can usually find it by checking for a reduced range of motion in a joint. If there is significant swelling within a joint, you will lose range of motion -- the limb will only go so far in each direction. Again, compare one side of the body with the other to identify major differences. If there are any, you have an injury that needs attention.
Comparative WeaknessComparing one side to the other for weakness is often hard to do, but can be a good clue to identify significant injury. One way to tell is to lift the same weight with the right and left side and look at the result. Often therapists will test comparative weakness manually or with special equipment.
Numbness and TinglingNever ignore numbness or tingling. Often related to nerve compression, these warning signs may indicate serious injury and should always be seen by a physician.
Immediate TreatmentIf you recognize any of the above warning signs, the goal is to prevent further damage. Don't let the problem get any worse and don't let the swelling continue. Look for an obvious cause of the injury such as poorly fitting equipment or a missed step while sprinting. If you can locate the source of the injury, you can begin to remedy the situation. If you have any of the above warning signs, do not continue your activity. Begin treatment immediately.
The first treatment indicated for any acute injury is reducing any swelling. Swelling causes pain and loss of motion, which in turn will limit use of the muscles. If you don't use the muscles, they will weaken, and shorten and resist repair.
Use the R.I.C.E. treatment method. (Rest, ice, compression and elevation).
Do not apply heat to an injury. Heat will increase circulation and increases swelling.
Steps to Follow
Stop the activity immediately.
Wrap the injured part in a compression bandage.
Apply ice to the injured part (use a bag of crushed ice or a bag of frozen vegetables) for no more than 15 minutes at a time. Let the area warm completely before applying ice again, in order to prevent frostbite.
Elevate the injured part to reduce swelling.
Get to a physician for a proper diagnosis of any serious injury.
Source: Anybody's Sports Medicine Book, James Garrick, M.D. and Peter Radetsky, Ph.D.

Typical Warm up exercises include:

· Gradually increasing the intensity of your specific sport. This uses the specific skills of a sport and is sometimes called a related warm-up. For runners, the idea is to jog a while and add a few sprints into the routine to engage all the muscle fibers.
· Adding movements not related to your sport in a slow steady manner: calisthenics or flexibility exercises for example. Ball players often use unrelated exercise for their warm up.
· Which to choose? The best time to stretch a muscle is after it has an increased blood flow and has increased temperature to avoid injury. Stretching a cold muscle can increase the risk of injury from pulls and tears. So you are better off doing gradual aerobic exercise before stretching. Keep in mind that the best time to stretch is after exercise because your muscles are warm and pliable with the increase of blood in them.Make sure your warm up begins gradually, and uses the muscles that will be stressed during exercise.
· Keep in mind that the perfect warm up is a very individual process that can only come with practice, experimentation and experience. Try warming up in various way, at various intensities until you find what works best for you.

Why warm up?

· Blood Vessels Dilate - This reduces the resistance to blood flow and lower stress on the heart.
· Improve Efficient Cooling - By activating the heat-dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race.
· Increased Blood Temperature - The temperature of blood increases as it travels through the muscles, and as blood temperature rises, the amount of oxygen it can hold becomes reduced. This means a slightly greater volume of oxygen is made available to the working muscles, enhancing endurance and performance.
· Improved Range of Motion - The range of motion around a joint is increased.
· Hormonal Changes - Your body increases its production of various hormones responsible for regulating energy production. During warm-up this balance of hormones makes more carbohydrates and fatty acids available for energy production.
· Mental Preparation - The warm-up is also a good time to mentally prepare for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery can also relax the athlete and build concentration.

Benefits of a proper warm up

A proper warm up has important benefits
Most athletes perform some type of regular warm-up and cool down during training and racing. A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. Additional benefits of warming up include physiological and psychological preparation.

Benefits of a Proper Warm Up:

Increased Muscle Temperature - The temperature increases within muscles that are used during a warm-up routine. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less.

Increased Body Temperature - This improves muscle elasticity, also reducing the risk of strains and pulls.

Workout With Care

Workout after pregnancy is usually recommended six weeks after normal vaginal delivery. In the meantime, one can go for light exercises such as walking, stretching and deep breathing that prepare your joints and ligaments.

These exercises can gradually be increased in intensity as the baby grows and so does the mother’s stamina.
In cases where the woman had to undergo a C-section, she is advised to go easy on her workouts and enable her body to heal better by walking around at an easy pace.

Follow these tips to ensure a successful postpartum workout experience.
Consult your gynecologist for a well-planned workout plan.
Wear a sports bra to avoid breast pain during workouts.

Take the help of a certified fitness expert before you perform any exercises for the first time.
Do not strain any muscles while exercising.
Drink plenty of water and fluids to avoid dehydration.
Do not compromise on your daily-recommended calorie intake.
Workouts after pregnancy help a woman to restore her strength and energy after childbirth. Workouts after pregnancy should be gradual and moderate.

Kegel exercises help in tightening the pelvic muscles that become weak during delivery. Weight loss after pregnancy could be very easy if you do proper exercises after pregnancy under the guidance of your fitness trainer or a qualified therapist.

If you want to regain your shape fast after pregnancy, make sure that you take adequate precautions during your pregnancy period to avoid excessive pregnancy weight gain. Visit Pregnancy for more information on pregnancy exercises, pregnancy weight, pregnancy diet and almost everything you want to know about pregnancy and childbirth.

3 important tips to keep in mind!

1. Rest. In addition to getting enough sleep, it is important to take some rest days. Working out too much for too long can lead to overtraining syndrome.
2. Cross Train.In addition to helping reduce workout boredom, cross-training allows you to get a full body workout without overstressing certain muscle groups.
3. Dress properly.This includes using appropriate safety equipment for your sports, choosing proper footwear, and clothing that wicks sweat and helps keep you cool and dry. Read more about how to layer clothing for cold weather exercise.

Keep these 5 tips in mind for a good workout!

1. A few initial sessions may be all you need.
2. Warm up slowly.A proper, gradual warm up goes a long way to prevent injuries. The warm up can consist of walking, jogging or simply doing your regular activity at a snail’s pace.
3. Don’t workout on empty.While you don’t want to exercise immediately after eating a large meal, eating about 2 hours before exercise can help fuel your exercise and help you avoid bonking during your workout.
4. Drink before you exercise.Dehydration can kill your performance, so stay well hydrated. Try to drink 16 oz. of water in the two hours before your workout and then take in water during your workout to replace any lost fluids.
5. Listen to your body.If you experience any sharp pain, weakness or light-headedness during exercise, pay attention. This is your body’s signal that something is wrong and you should stop exercise. Pushing through acute pain is the fastest way to develop a severe or chronic injury. If you don’t feel well, you should take some time off until your body heals.

Aggressive Efforts Needed To Curb Maternal Obesity, Expert Urges

Most women get it - smoking and drinking don't mix with pregnancy, but not so with excess weight before and during pregnancy. Physicians need to be aggressively counseling women about the importance of starting pregnancy at a healthy weight, according to Temple University obstetrician-gynecologist, Vani Dandolu, M.D.

In a recent analysis, Dandolu and colleagues found that obesity, increasingly common in pregnant women, raises the risks to mother and baby. Overweight and obese pregnant women are at higher risk of C-Section, and less likely to breastfeed, while their children are at higher risk of high birth weight and childhood obesity. Specifically, over half of the overweight and obese women gained excessive weight during pregnancy. Further over half of the obese women had a C-section, almost twice the rates of women who were normal BMI (body mass index) before pregnancy.

"While public education campaigns have increased the awareness of adverse effects of smoking and alcohol during pregnancy, there is limited public awareness regarding the harmful effects of high BMI during pregnancy," Dandolu said.
The Institute of Medicine (IOM) recommends that pregnancy weight gain be modified according to pre-pregnancy weight. But Dandolu and colleagues go further recommending that both pre-pregnancy weight and weight gain during pregnancy need to be controlled, stating, "Maternal obesity is a well known risk factor for obesity and chronic disease in childhood and starting pregnancy at ideal body weight will have far reaching benefits."

The researchers offer the following recommendations:
Body mass index should be measured as part of vital signs at routine annual check-ups and all women of child bearing age should be counseled to achieve and maintain optimal BMI.
Preconception counseling programs should include education regarding the poor maternal and perinatal outcomes among the obese and overweight.

Women with high BMI planning a pregnancy should be counseled to participate in intensive nutrition programs aimed to achieve optimum BMI prior to conception.
Encouraging breastfeeding can partially help to decrease childhood obesity and also help mother to return quickly to pre-pregnancy weight.
The Institute of Medicine recommends the following range of weight gain for pregnancy based on pre-pregnancy BMI:

For underweight women with a BMI of less than 19.8, a weight gain during pregnancy of 28-40 pounds is recommended.
For normal weight women with a BMI between 19.8 and 26 the recommended weight gain during pregnancy is 25-35 pounds.
For overweight women with a BMI between 26.1 and 29 the recommended weight gain during pregnancy is 15-25 pounds.

For obese women with a BMI greater than 29 the recommended weight gain during pregnancy is about 15 pounds.

In the study, published in the May 2007 issue of the American Journal of Perinatology, Dandolu and colleagues analyzed information from a sample of 7660 women using the New Jersey state Pregnancy Risk Assessment Monitoring System database: 18 percent of mothers were obese, 13 percent were overweight and 16 percent were underweight. Black non-Hispanic mothers were more likely to be obese and overweight than white non-Hispanic mothers. U.S.-born mothers were more likely to be obese and overweight than foreign-born mothers. And older women who'd previously given birth were more likely to be obese than younger women who had not.

The study is among the first to show a correlation between high pre-pregnancy weight, excessive pregnancy weight gain and post-partum consequences.
"Maternal obesity: Can pregnancy weight gain modify risk of selected adverse pregnancy outcomes?" by *Neetu J. Jaina, BHMS MPH, Charles E. Denka, PHD Lakota K. Kruse, MD MPH, New Jersey Department of Health and Senior Services, MCH Epidemiology Program, Vani Dandolu, MD., Department of Obstetrics and Gynecology, Temple University School of Medicine and Hospital, appears in American Journal of Perinatology, 2007

Is it safe to lose wiight while breastfeeding?

You can breastfeed and lose weight at the same time if you do it slowly. Don't expect any miracle cures; plan on it taking at least 10 months to a year to get back to your pre-pregnancy weight.Losing weight gradually through healthy, low-fat eating and moderate exercise is important. Losing weight too quickly releases toxins (PCBs and pesticides) that are stored in your body fat into the bloodstream, which, in turn, increases the amount in the milk supply.Don't think that you must wean your baby in order to lose weight. In fact, breastfeeding makes it easier to lose the excess weight because your body uses the stored energy in fat to make milk.

Help with postpartum weight loss

Postpregnancy weight loss is such a tough one! Many women encounter the same problems as you have. Not only do they have extra weight to deal with, it is not so easy to get exercise or to eat right because of the additional demands on them. That just seems to compound the problem.
The first thing you need to do is to try to deal with this positively. You have every right to be proud of that extra weight, it was there for a reason. Losing it will take time. In fact, the slower the weight loss, the healthier you will be -- and the more apt the weight is to stay off. So, think positive! And, decide that you may have to adapt to a different body image, even when your weight does come back down.

The main battle you are fighting right now is one of metabolism. The human body is amazingly adaptable to many conditions in order to survive. In times of calorie deprivation, it will slow down its metabolic rate in order to conserve energy. By reducing your calories to as low as 1,000, you have sent your body into this mode. Exercise should help counter that effect to a certain extent.

You did not mention how much, or what type of exercise you are doing, but it is my guess that it is not intensive enough to offset the "starvation mode" you have gone into.
It sounds a little counterintuitive, but what you need to do is increase your calorie consumption (to at least 1,500 calories, if not more) while simultaneously increasing the intensity and duration of your exercise. You also need to add some weight training to your program in order to build muscle.

Muscle operates at a much higher metabolic rate than fat and so burns calories all day long. Not only that, it makes you feel terrific and helps to firm up those body parts that may have become a little lax during the past few months. Your exercise should consist of 30 to 60 minutes of sweat-producing, heart-pounding, deep-breathing aerobic activity as many days a week as possible (but at least four) and should include weight-lifting exercises for all major muscle groups at least three times a week.

I recognize that finding that kind of time can be very difficult. Perhaps you can have a neighborhood teen come into your home after school for an hour to keep an eye on the baby while you go out for a run or work out on a stationary bike. If your budget isn't too tight, one of those baby strollers that you can push while running may be a good way for you to get out with your baby. Perhaps there are other moms who you can do some baby-sitting trades with. Of course, if you are at work full-time, you are even under more constraints. Perhaps you can get out at lunch hour? Whatever efforts you make, you will be well-rewarded for. Expect change to be gradual, but it will probably be permanent.

I'll bet that after a few months of an invigorating exercise program you will wonder how you ever did without it, both physically and mentally.

Increasing your calories will not only help to lift your metabolism, it will better ensure that you are getting all the nutrients you need. If you are just starting your family, and this is baby number one, and you are planning on having another, it is important that you keep your nutritional health in top-notch shape.

Although vitamin supplements should never be an excuse for not eating properly, they are a good idea to augment the diet of a women who is in her active, childbearing years. A one-per-day multiple vitamin supplement that meets 100 percent of your daily requirements would be a good addition to your weight-loss program.

Weight gain during pregnancy

The average weight gain during pregnancy is between 25 to 35 pounds. During the birth, new moms shed about 12.5 to 14 pounds, leaving about 12 to 21 pounds of excess weight to be lost during the postpartum period. In addition, some new moms may gain an extra 10-12 pounds during pregnancy, due to various medical conditions, in which case there will be more postpartum weight for them to lose in order to regain their pre-pregnancy figure.

What to Expect in the First Few Weeks

Urinary or fecal incontinence. The stretching of your muscles during delivery can cause you to inadvertently pass urine when you cough, laugh, or strain or may make it difficult to control your bowel movements, especially if a lengthy labor preceded a vaginal delivery.
"After pains." The shrinking of your uterus can cause contractions that worsen when your baby nurses or when you take medication to reduce bleeding.

Vaginal discharge (lochia). Heavier than your period and often containing clots (sometimes golf-ball sized), vaginal discharge gradually fades to white or yellow and stops within 2 months.

Weight. Your postpartum weight will probably be about 10 pounds (the weight of the baby, placenta, and amniotic fluid) below your full-term weight, before additional water weight drops off within the first week as your body regains its sodium balance.

3 tips to a safe workout!
Have a routine physical.Visit you doctor before beginning a new exercise program. Any new activity can stress your body. If you have undiagnosed heart disease or other conditions, you should modify your exercise accordingly. Your doctor can let you know what your limits might be and suggest an appropriate amount of exercise for you.
Gradually increase time and intensity.When starting an exercise program, many people have lots of enthusiasm initially, and go too hard, too soon. Begin with moderate exercise of about 20 minutes, 3 times a week and gradually build upon this.
Visit a personal trainer.If you just don’t know what to do or where to begin, a good trainer will get you started safely and help you learn enough to work out on your own if you choose

Look for this!

Here's what the American College of Sports Medicine says to look for when selecting a stair stepper:
• Rails: Your stepper should have side rails, a rail in the front, and/or moving posts on the sides to help you keep your balance.
• Smooth, independent stepping action: Pushing one step down shouldn't push the other up. Dependent step platforms (pushing one step down moves the other up) don't work both legs as well.
• Safety: Solid construction and a stable frame are important, so the unit won't tip over. • Electronic display: Your stair-stepper's computer console should, at minimum, display heart rate, calories burned, distance climbed, rate of speed, and intensity level. You can buy stair steppers with more sophisticated training programs, but you don't really need those for a basic exercise routine.

How can I ensure a good workout?

Stair Steppers
Besides using it regularly, try to get the maximum benefit from the machine by taking big steps and using the handrails only for light support. Leaning on the rails can hurt your posture and lower the intensity of your workout (you won't burn as many calories). You should be making your legs do the work. Stand tall, with your knees positioned behind your toes, and look forward. Start with a stepping rate that slightly raises your pulse, adjusting the resistance and your speed as needed.For a more difficult workout, let go of the rails every now and then — but take care not to lose your balance. Many machines let you increase the difficulty of your workout, either manually or by selecting a program from the electronic display.Caution: Keep an eye on your baby during — and immediately after — workouts because the moving cylinders can pinch curious fingers. And both the cylinders and the pistons can get hot enough to cause a bad burn.

should I invest in stair steppers?

Stair steppers are particularly good during pregnancy because, when used with the correct posture, they don't strain your back. They strengthen and tone your lower body and give you an aerobic workout. Because you can choose the intensity level of your workout, it's a good piece of equipment to have around after giving birth. You can ratchet up the intensity as you regain your strength.Stair steppers range in price from a few hundred dollars to around $2,000. You'll want to make sure you have a dedicated, level spot in your home to keep the stair stepper, with enough clearance overhead to stand tall. There should also be plenty of room to get on and off the steps without tripping over power cords or other obstacles.

Yoga: for pregnancy and beyond...

Consider yoga a way to stay physically healthy and emotionally grounded. It addresses challenges inherent to pregnancy and childbirth while nourishing the spirit to set the stage for confident parenting. Pregnant fitness buffs will find that yoga’s asanas (postures) rival any other workout in keeping the body toned and flexible. Women with more difficult pregnancies find physical and emotional comfort in yoga’s gentle, restorative poses and breathing techniques. Prenatal peace Either way, says Patty Slote, director of the prenatal program at the Movement Center in Portland, Ore., the practice creates a solid foundation of inner strength during pregnancy. “You cultivate an openness to change and a connection to the baby growing within you,” says Slote, who also is the creator of the DVD Prenatal Yoga: A Complete Home Practice for a Healthy Mother and Baby (The Movement Center/Rudra Press, 2005). Relax and deliver Yoga facilitates more comfortable birthing, with postures that open the pelvis and use gravity to your advantage. Mentally, it enables you to enter into delivery focused and relaxed. “In fostering your natural tendency to turn inward during labor, yogic breathing helps you find peace,” says Kristen Eykel, a kundalini yoga instructor in Los Angeles specializing in prenatal yoga and co-creator (with Lamaze and Yoga Journal) of the DVD Yoga for Your Pregnancy (Good Times, 2004). “You approach the birthing process with confidence rather than a stress response.” She says breathing techniques for relaxation apply even in cases of a planned Cesarean section.After the baby Yoga’s benefits continue as you cope with the demands of caring for your baby—and the desire to get your body back. “You want exercise that replenishes rather than fatigues you,” says Jo Ann Colker-Arison, a hatha yoga teacher in Los Angeles and creator of the postnatal DVD Yoga Ma Baby Ga: Mama & Me Postnatal Yoga (Tapeworm, 2005). Devote just 10 minutes daily (even incorporating your baby into the routine), and you’ll see significant mind-body benefits. Best of all, it happens naturally and effortlessly, rather than through overexertion.The pregnancy program “Yoga alleviates many of pregnancy’s common discomforts,” says Slote, who designed the following series of poses that are linked together with breath and movement. Do this routine 3–4 times per week in the order shown, resting between poses if needed. When you are ready to progress, try doing the entire program from start to finish without resting.
full article here

Be gentle with yourself!

Now that you've gotten the go ahead from your doctor and are feeling sufficiently ready to get moving again, you might need some ideas on exactly what to do. Robin Weiss, About.com's Pregnancy Guide, has the perfect workout for you, taking you through four days of exercises designed to help strengthen your body.

The important thing to remember is to be gentle with yourself and follow doctor's orders. Make sure you're eating a healthy diet, particularly if you're breastfeeding (which may require up to 500 extra calories a day). Stay well hydrated and don't give up! Not only will you lose your baby weight faster, you'll have more energy for your new bundle of joy.

source- about.com

Exercise that belly!

Most women are eager to get to some ab exercises to help firm up the middle. However anxious you are, start slowly and only do what you're capable of. A great place to start is pelvic tilts and simple ab contractions. When doing pelvic tilts, lay on the floor with your legs bent, feet resting on the floor. Slowly tighten your abdominals and roll your pelvis towards you. Breathe evenly and try to initiate the movement with your abs. Don't forget to tighten the pelvic floor when doing pelvic tilts, since they may place pressure on it and stretch it further. Another option is isometric contractions you can with your baby. Lay down with knees bent and feet flat on the floor, placing the baby on your belly. Inhale and lift the baby up, pulling your abs in and squeezing them like a sponge. Exhale and lower the baby back down. Repeat as many times as you can.
As you get stronger, you can progress to more difficult exercises.
If you've had a C-Section you'll need more time to allow your body to heal before trying abdominal exercises. Before you do anything, check with your doctor and work with him or her to develop a starting exercise program. Go slow and be careful with any abdominal exercises!

Doing it the Right Way

Having a baby means a lot of things. Losing sleep, learning how to hold a tiny person the right way and dealing with the weight you gained during your pregnancy. It won't be easy, what with the lack of sleep and a new person to care for, but exercise should be one of your top priorities since, as Fit Pregnancy reminds us, "it raises your metabolism, helps you shed those extra pounds, provides energy to deal with your chaotic life, gives you a little time for yourself, and helps relieve stress and body tension."
Studies show that most women gain an average of about 30 pounds during pregnancy. 18 to 20 pounds are usually lost within a month of having a baby, but those last 5 to 10 pounds can be hard to get rid of! Don't lose heart! With a little patience and a consistent exercise program, you can exercise and get back into shape after baby.

Getting back to exercise after having a baby should be a gradual process.
you do anything, you should talk to your doctor about simple exercises you can do the first couple of weeks after the birth. Kegel exercises are a great place to start, since they involve small contractions of the muscles at the vaginal wall. Kegel exercises can help strengthen weak pelvic muscles, which could cause bladder control problems. Another easy one during the first few weeks after you have your baby is walking. Short, slow walks will help your body get ready for more vigorous exercise, as well as get you a little time and fresh air to yourself. A full-fledged return to the aerobic activities you participated in pre-pregnancy usually comes around the time of your postpartum doctor's visit, or after about six weeks. So, go slow and don't push yourself!

source- about.com

Wearing pre-pregnancy clothes again

Will I ever be able to wear my pre-pregnancy clothes again?Last updated:

By Debi Pillarella, fitness expert
Question: Will I ever be able to wear my pre-pregnancy clothes again?Answer: Probably — but not for a while. Remember, it took nine months to grow your baby, so you can't expect all traces of your pregnancy to disappear in a few weeks. In fact, it may take nine months to a year or more to get back to what you consider "normal." Even then, you may find that the shape of your body has changed for good. Your hips may be broader, your bottom slightly rounder, or your waist just thick enough to require one size larger in fitted pants and skirts.
For the first month or so after giving birth, you'll probably be most comfortable in the maternity clothes you wore when you were four to five months pregnant. Or you may find that regular pants, shorts, and skirts with drawstring or elastic waistbands, roomy tees and tops, or loose-fitting dresses best accommodate your post-baby body.You probably already know the two essentials for shedding pounds: eating sensibly and exercising regularly. Finding time to work out can be challenging with a new baby in the house, but keep in mind that doing something is always better than doing nothing.Many health clubs and YMCAs offer postnatal fitness classes where you'll meet other new moms who are struggling with the same issues you are. You can even find workouts you can do with your baby, such as "mommy and me" yoga classes.If you can't find a class in your area, check with the childbirth education instructors at your hospital or birthing center — they usually have a wealth of information about local resources for new moms. Consider investing in a couple of exercise videos so that you have a backup plan on the days you can't leave the house for a walk or get to the gym.Also realize that just as every woman's body responds differently to pregnancy, every woman's body has its own way of rebounding afterward. Some women never get back to their pre-pregnancy weight, while others find that the relentless physical demands of motherhood leave them thinner than they were before having a baby.Be patient. Whenever you're feeling frustrated by how you look, pick up your baby and head to the nearest mirror. It's hard to be too critical of yourself when you're looking at the wonderful reason your body changed.

Post Pregnancy Body

Beth says, "I returned to my pre-pregnancy size within a month of giving birth and came away with no stretch marks. But my friend who had a baby around the same time I did is struggling with extra weight and has new scars all over. She constantly compares our bodies when we're together, and it's putting a strain on our friendship. How can I ease this uncomfortable situation?"Do you have advice for Beth? To share your two cents, scroll down to the comments box below. What BabyCenter readers say:
"Friends are hard to find these days, especially true friends. My advice is to tell your friend that you both just did an amazing thing with your body and produced a beautiful baby. It will take time for her body to recover and it probably will not look the same as it did before the baby. I just had my third child and I still have ten pounds to lose. It doesn't bother me b/c I am so happy with the children I have, that to me, it was definitly worth it!!!"-- Mom of 3 "My son is now almost 5 months old and I have 2lb left to lose - which may not seem a lot but it's taken a lot of effort. The only way I have found to get rid of the pounds is to eat properly and exercise hard! Fortunately I have a gym which provides day care so I can leave him while I exercise for an hour or so. How about you sitting for your friend so that she can go and exercise (it doesn't have to be in a gym - a fast walk will get her started or using a video)? Have lunch with her and encourage her to eat properly. It may be annoying for you that she's comparing, but she's obviously suffering from low self esteem as we all do after having a baby, so you need to be the one to boost her. Tell her how well she's doing already but help her see that she's the only one who can put it right. If she really wants to, she can get back into shape, it just takes a lot more effort for some people."-- Anonymous
source- babycenter.com

Weight gain during pregnancy

The average weight gain during pregnancy is between 25 to 35 pounds. During the birth, new moms shed about 12.5 to 14 pounds, leaving about 12 to 21 pounds of excess weight to be lost during the postpartum period. In addition, some new moms may gain an extra 10-12 pounds during pregnancy, due to various medical conditions, in which case there will be more postpartum weight for them to lose in order to regain their pre-pregnancy figure.

Is it possible to lose weight and regain your figure after having a baby?Yes, it is! Having a baby does not mean you have to be fat. Lots of new moms regain their pre-pregnancy figure within 8-12 months. True, it takes time for your body to get back to normal, but don't despair. Eat properly, get active and let nature do the rest. Don't rush out and start dieting after the birthIf you are not breast-feeding then don't rush out and start dieting.

Instead, for the first three months or so after the birth, concentrate on healthy eating, and develop your own exercise plan. Then, when your body has begun to recover and when your period has returned to normal, start following a healthy, low fat weight-loss plan and you will lose weight just as easily as the next person.

How long before you reach your pre-pregnancy weightIf your weight gain during pregnancy was no more than the recommended 22- 30 pounds, you should be able to return to your pre-pregnancy weight within about 8 months. This may sound slow, but you really can't lose weight much faster and stay healthy at the same time.

Will breatfeeding help me lose weight?

While you're pregnant, your body automatically layers on extra fatty tissue so you'll have enough fat stores to begin and support breastfeeding. After you have your baby, however, if what you eat is varied and well balanced, breastfeeding can help you lose your pregnancy weight without compromising either your health or your baby's by dieting. And you naturally burn calories to make breast milk every time you nurse.Postpartum women who diet, exercise vigorously, or skip meals may quickly drop pounds, but they may also release higher levels of toxins into their breast milk. Still, breast milk remains the healthiest food for your baby, so don't let this deter you from breastfeeding. Work toward a gradual weight loss, eat when you're hungry, and make sure you get enough fluids. It's the best way of losing weight easily and safely.

Get rid of stretch marks

First, you should keep in mind that your stretch marks will gradually become much less noticeable in the months after you give birth. But if they continue to bother you, consider making an appointment with a dermatologist to discuss treatment. Most approaches have proven to be only modestly effective, but there are some things she may be able to do to improve their appearance.If you're not breastfeeding, your dermatologist may prescribe tretinoin cream (commonly known by the trade name Retin-A), alone or in combination with other creams.
A few studies have shown that applying 0.1 percent tretinoin cream may help with stretch marks. In one study, the treatment reduced the length of the stretch marks by 14 percent and the width by 8 percent. In another study, it decreased the length by 20 percent.However, there's no good information about how the medication is absorbed, whether it gets excreted in breast milk, and what effect it might have on your baby, so it should be avoided while nursing.Laser therapy is another option if you're looking to improve the appearance of stretch marks after delivery. According to the American Society for Dermatologic Surgery, a surgeon can use different types of lasers depending on the color of the stretch marks. One type reduces the color of dark stretch marks while another stimulates the production of pigment-making cells in already faded stretch marks. A newer type of laser therapy can be used to stimulate the production of collagen and help restore the skin's elasticity in depressed stretch marks.It's unlikely that your health insurance plan would cover such cosmetic procedures. So if you decide to go this route, you'll probably have to pay for the consultation and any treatments out of your own pocket. source- babycenter.com

Keeping the relationship alive after a baby

Here are a few things you can do to keep your relationship alive:
For some time each day continue to think of your partner as your lover and not the father or mother of your child.
Spend time with the baby together, play and cuddle the baby together. This will give you quality time together and as a family.
Once a week ask a friend or a family member to take care of the baby for a few hours so that both of you have time together alone. Sexual relationship maybe affected to a great extent once the baby is born. Since this important aspect of your relationship is affected this may take a toll on your relationship. As a new mother the demands of your baby, exhaustion, unhappiness with bodily changes after childbirth and the effect of breastfeeding on sex drive all affect sex drive after birth. Your partner may feel that you have only time for the baby and not for him. While you may feel that everyone is only making demands on you and you don't have any time to rest or to yourself. Making time to improve your sexual relationship will help you and your partner.

Losing Weight While Breastfeeding- Safe?

You can breastfeed and lose weight at the same time if you do it slowly. Don't expect any miracle cures; plan on it taking at least 10 months to a year to get back to your pre-pregnancy weight.Losing weight gradually through healthy, low-fat eating and moderate exercise is important. Losing weight too quickly releases toxins (PCBs and pesticides) that are stored in your body fat into the bloodstream, which, in turn, increases the amount in the milk supply.Don't think that you must wean your baby in order to lose weight. In fact, breastfeeding makes it easier to lose the excess weight because your body uses the stored energy in fat to make milk.

by-Susan Condon

Does exercise affect breastfeeding milk?

No. Exercise contributes to your overall health and is beneficial and appropriate for breastfeeding moms like you. Even vigorous exercise does not significantly affect the amount or composition of milk your body produces. And despite what you may have heard, it's unlikely that your baby will reject your milk even if you breastfeed shortly after exercising.You might have read about a widely publicized 1992 study that found mothers' milk is higher in lactic acid right after exercise and that babies find it less appealing. Researchers concluded that mothers should nurse their babies (or pump) before exercising and avoid nursing after exercise for up to 90 minutes. These findings are now considered questionable for a number of reasons. One is that the babies were fed milk with a medicine dropper. And even though the babies were not accustomed to drinking milk that way, the researchers didn't take this into consideration.As long as your baby seems content to nurse, there's absolutely no reason not to nurse right after you work out. For your own comfort, though, you might want to pump or feed your baby before high-impact activities such as running, and wear a bra that provides plenty of support. Some women wear a sports bra over a nursing bra for extra support. By Susan Toth

Weight Loss Calculator

I think this is verycreative! Check it out! It's a weight-loss calculator for new moms.

It is here.

Let me know what you guys think!

Another exercise for the new mom

Resistance band lat pull-down
• Sit on a chair holding a resistance band overhead, stretched between both hands, arms straight and hands at least shoulder width apart. (If you don't have a resistance band, try a towel or a piece of thick waistband elastic.)
• Keeping the band taut, bend your elbows, bringing then down toward your waist until the band touches your collarbone. Repeat eight to ten times.

Postnatal exercise for the arms and back

Seated-lat rowThis exercise strengthens and tones your upper arms and back. (The "lat" refers to the muscle group that is affected by this exercise, specifically the latissimus dorsi, the large muscle of the back.)
• Sit on the edge of a chair, knees bent and feet flat on the floor, with a 3- to 5-pound dumbbell on either side of your feet. (If you don't have dumbells, you can use a milk container with a handle filled with water and sand to the desired weight.)
• Bend forward, bringing your chest close to your thighs. Keep your back flat.
• Holding one dumbbell in each hand, let your arms hang straight down, palms facing each other. • Bend your elbows, bringing them up toward your shoulders. Straighten your arms and repeat eight to ten times.

A leg slide exercise for new moms

• 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.

Losing weight after delivering your bundle of joy is possible if you learn to change the way you eat.

The first way to do this is to eliminate the word diet temporarily from your vocabulary. This is particularly important if you are breastfeeding. You should consider yourself on a journey toward healthy eating not dieting. Some women . will be able to breastfeed successfully without adding any extra calories to their diet. Be sure that you ask your physician before attempting this, as you don’t want to affect your milk supply.

So we are going to talk about creating a healthy eating plan to help you lose weight instead of a diet. Your motto from here on out should be to eat healthily. You can and you will lose weight if you adopt this strategy!
Let’s talk about some simple yet effective strategies for losing weight via a healthy eating plan.

Portion Size
Portions are out of control everywhere! People have simply gotten into the habit of eating larger than normal sizes. Most restaurants now offer servings that are more well suited for three people than they are for one.

What can you do? If you eat out frequently the first thing you should consider doing is having your waiter box up half of your meal. This will prevent you from overeating and allow you to enjoy your meal without having to worry about packing on extra pounds.
If you are cooking for yourself, keep this in mind: a proper portion of protein should be about the size and depth of the palm of your hand. So, if you want to cook a steak, consider a steak that is about the size of your palm.

Likewise, a serving of starchy carbohydrate should be about 1 cup, or about the amount of your fist. Not very much when you think about it is it?
Fortunately you can be a little more liberal when it comes to vegetables. Eat all the salad you want, BUT don’t pile on the fatty dressing. Did you know just a tablespoon of your favorite dressing can pack on more than a hundred extra calories? Try asking for your dressing on the side, this way you can control the amount of dressing you will be adding to your salad. You can even dip a forkful of your salad into your dressing rather than pour it on top.
Other additions to the traditional ‘salad’ that make it fattening include bacon bits, cheese and guacamole.

Your traditional taco salad is typically loaded with fatty extras including sour cream. If you are a fan of the taco salad, avoid eating the shell at all costs and consider using salsa instead of ranch dressing, you’ll save several hundred calories.
Consume Enough Water
Many people believe that they are hungry when in reality they are thirsty. The body sometimes mistakes these two signals.

If you think you might be hungry but have just recently eaten, consider having a large glass of water and waiting a few minutes.
Did you know that most people walk around in a state of dehydration? It is true. The best thing you can do to avoid this problem is drink at least eight large glasses of water per day (that is 8 to 10 oz of water per glass for all you that are counting!). If you feel thirsty, chances are you are already dehydrated to some extent.

Nursing women actually require more water than the average woman. Triple this if you plan on working out and perspiring. What does this mean? You should basically plan on having a water bottle at your side at all times.
Not a fan of plain water? No problem! Consider spicing up your water with a squeeze of lemon, lime or even orange. There are also many sparkling waters that are available on the market today.
Water can also help you lose weight when you drink water with your meals, which will help you feel fuller and help you eat less if you are trying to lose weight.
Add Fiber

Fiber is an important part of any diet. Most people aren’t eating enough fiber. Fiber is not only important for maintaining proper elimination, it helps keep your colon healthy and can help you lose weight!
Ok so fiber is important. What exactly is it? Fiber is basically roughage, or the indigestible materials that are found in plants. It has no calories and your body doesn’t have the ability to absorb it. High fiber foods can be either soluble or insoluble, meaning it can either be broken down and dissolved in water or not.

Both forms of fiber are actually very important to your health and digestive system. Fiber can help bulk up your bowel movements so that waste materials move through your body quickly and efficiently. This helps maintain your colon health and prevent constipation.
Fiber can also help regulate blood sugar and may help regulate blood cholesterol levels. An even better bonus? Fiber can help slow the absorption of sugar after a meal, and help you feel fuller longer.

Generally high fiber foods are low in calories. They make you feel full faster. Here is a list of some excellent high fiber selections that you should consider adding to your diet:
High Fiber Foods
* Fruits
* Vegetables
* Beans
* Popcorn
* Brown Rice
* Whole Grains
* Wheat Bran
* Psyllium
* Barley
* Oatmeal

Advanced exercises-4-6 weeks after giving birth

At about 4 to 6 weeks postpartum — or earlier if you're physically able — add the exercises that I will be mentioning in later posts to your workouts. To make these exercises 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.

Joining a postnatal exercise class

Before you join any postnatal exercise class, it is better to consult your doctor and once he has given you a clean chit of health, you can start exercising. Joining an exercise class will not only keep you fit, but you will make friends with other new mothers, with whom you could form a support group for each other. Here are a few simple exercises that you could try:
Leg slide: Lie flat on your back, with your knees bent and feet flat on the floor. Put your hands under your lower back, flat on the ground. While you breathe out, slide your legs gently forward, bringing the knees to the ground. Breathe in and slowly slide your legs up to the starting position.
Pelvic rock: Lie on your back with your knees bent and feet flat on the floor. While breathing out move your pelvis in a rocking movement so that your lower back is flat on the floor. Then move your pelvis again so that your lower back is lifted from the floor.
Pelvic floor exercises: Contract your vagina in the same way as you would to stop yourself from passing urine and count till four. Then relax; you should feel the difference between the two positions. Repeat this exercise in set of six several times a day. Contract and relax your vagina in quick succession. Breathe normally while doing these exercises.
Start exercising at the earliest after delivery, even if you have had a Caesarean section. Exercising will improve circulation and aid in healing. Begin slowly in the initial weeks after childbirth. Do not lie flat on your back and lift both your legs in the air. Do not do sit-ups.

Get more energy and feel better!

Childbirth and care of the newborn are both physically exhausting tasks. Most new mothers' find that, they do not have the same energy level that, they had before their baby was born. In the first few months the mother's night sleep is disturbed and this adds to the exhaustion. The pressures of taking care of a newborn and managing the house leaves the mother mentally and physically drained. A number of new mothers have found that, finding the time to do a few simple exercises, increases their energy levels and makes them feel better mentally as well.

Eager as you are, keep this in mind!

Eager as you are to regain your pre-pregnancy shape, remember to take it easy at first. Keep your healthcare provider informed of your activities. In addition to these exercises, you'll also want to do some type of cardiovascular workout, such as brisk walking. Start out with five minutes, two or three days per week, and work up to 20 minutes or more. Don't overdo it: If you notice your lochia becoming heavier or turning bright red or pink stop exercising and call your doctor. The bleeding could be a sign of a hemorrhage.As you feel stronger and less sleep deprived — usually from four to six weeks postpartum on — you can add sets and do more repetitions to increase the level of difficulty, or you may want to try more advanced exercises.

Eager as you are, keep this in mind!

Eager as you are to regain your pre-pregnancy shape, remember to take it easy at first. Keep your healthcare provider informed of your activities. In addition to these exercises, you'll also want to do some type of cardiovascular workout, such as brisk walking. Start out with five minutes, two or three days per week, and work up to 20 minutes or more. Don't overdo it: If you notice your lochia becoming heavier or turning bright red or pink stop exercising and call your doctor. The bleeding could be a sign of a hemorrhage.As you feel stronger and less sleep deprived — usually from four to six weeks postpartum on — you can add sets and do more repetitions to increase the level of difficulty, or you may want to try more advanced exercises.

Exercise after a Caesarean section

Leg slide: Lie flat on your back, with your knees bent and feet flat on the floor. Put your hands under your lower back, flat on the ground. While you breathe out, slide your legs gently forward, bringing the knees to the ground. Breathe in and slowly slide your legs up to the starting position.
Pelvic rock: Lie on your back with your knees bent and feet flat on the floor. While breathing out move your pelvis in a rocking movement so that your lower back is flat on the floor. Then move your pelvis again so that your lower back is lifted from the floor.
Pelvic floor exercises: Contract your vagina in the same way as you would to stop yourself from passing urine and count till four. Then relax; you should feel the difference between the two positions. Repeat this exercise in set of six several times a day. Contract and relax your vagina in quick succession. Breathe normally while doing these exercises.

Start exercising at the earliest after delivery, even if you have had a Caesarean section. Exercising will improve circulation and aid in healing. Begin slowly in the initial weeks after childbirth. Do not lie flat on your back and lift both your legs in the air. Do not do sit-ups.

Simple but effective to start with

Head and shoulder raises

This exercise will help you start toning your abdominal muscles, but don't be discouraged if you can't feel the muscles working. It can take weeks to start recovering your strength and your progress depends on how fit you were before getting pregnant.

• Lie on your back with your knees bent and your hands behind your head. • Take a breath and, as you exhale, tighten your abdominal muscles, flatten the small of your back against the floor, and raise your head and shoulders off the floor. Slowly lower and repeat the entire sequence eight to ten times.

Best exercises for month 1

Many obstetricians and midwives suggest waiting until your six-week postpartum checkup before beginning to exercise, although the American College of Obstetricians and Gynecologists says it's okay to start exercising right away if you feel up to it. (If you had a c-section, it's wise to wait for about six weeks.)

Pelvic floor strengthener (Kegels)

If you had an episiotomy or if your perineum feels bruised or swollen, then doing Kegel exercises to tighten your pelvic floor muscles will improve circulation to the area and help avoid problems such as incontinence. These muscles tire easily, so it's best to do several contractions repeatedly throughout the day rather than in one session.
• Lie on your back with your knees bent and your feet flat on the floor.
• Tighten the muscles of the vagina as if trying to interrupt the flow of urine when going to the bathroom.
• Hold for a count of four, then release. Repeat ten times. Try to work up to three or four sets about three times a day.

Push-ups

Push-ups are a good way to strengthen the upper-body muscles needed for carrying your new baby. If you have time to do only a few exercises, make sure this is one of them.
• Start on all fours with your knees directly below your hips, and hands slightly more than shoulder-width apart.
• Keeping your back flat and your stomach in, gently bend your elbows and then straighten again. Keep breathing normally, and don't lock your elbows when you straighten them. (You don't need to lower yourself all the way to the floor to benefit from this exercise.) • Repeat ten to 12 times. Work up to three sets.

Exercising after having a Cesarean

Generally you can start exercising six to eight weeks after a cesarean section. However, you should talk to your doctor before beginning any type of exercise program.As you set out to flatten your tummy, keep in mind that there's no such thing as "spot reduction." The only way to meet your goal is through a combination of aerobic exercise and toning. Walking, jogging, swimming, or biking are all great choices. Sit-ups and other abdominal exercises are important, too, but if you perform them alone you'll only strengthen the muscles below the extra fat, and you probably won't see much outward improvement.

This is how to find time to exercise:

For many new moms, exercise takes a back seat to more pressing concerns — sleep, for instance. But you'll find you have renewed energy for yourself and your baby if you make time for even short bursts of exercise. Ten minutes here and there is better than nothing, and it'll do you a world of good.The key is finding an activity that you enjoy and that meshes with your schedule and lifestyle. If you like what you do during your workout, you'll view it as a necessity rather than an option. For starters, try these suggestions:
Go for a hike with your baby in a front carrier or sling or, if he can sit up already, a backpack. Make sure your baby is well supported — a sling is fine for a walk around the block but not for a more rigorous urban walk or a hike through the hills. Whatever carrying device you choose, make sure it doesn't strain your shoulders, neck, or back.
• Put your baby in the stroller and go for a walk. When your baby is at least 6 months old, you can put him in a jogging stroller and go for a jog.
• Have your partner or another caregiver watch the baby for 30 minutes so you can get out for a walk around the neighborhood — and enjoy some precious time to yourself. If you're working outside the house, try getting up about an hour before you need to leave in the morning and head to the gym or go for a walk. If you're a stay-at-home mom, get up before your partner leaves to get some exercise in.
• Bring your sneakers to work and go for a stroll during your lunch break. Ask a co-worker to join you to pass the time and make it more fun.
• Check out local health clubs or yoga studios. Many offer postpartum exercise classes suitable for new moms — as well as day care and even classes you can take with your baby. If a postpartum class isn't on the roster at your gym, pick a low-impact class that has a decent warm-up period — at least ten minutes — that also includes stretching and toning.Note: If you're thinking of joining a club that offers babysitting services, look for one with a safe, secure childcare area with specialized staff — rather than locker-room attendants who double as babysitters. Also look for a low child-to-staff ratio (about four children to every adult), a policy of not accepting sick children, and a clean, inviting playroom stocked with age-appropriate toys and books.
• Join a mom-and-baby stroller exercise program like Baby Boot Camp or Stroller Fit. It's a great way to get outside, exercise, meet other moms, and spend time with your baby.
• Consider investing in some home exercise equipment that you can use when your baby is napping or otherwise occupied. Even something as small as a jump rope or some dumbbells will help you get into shape.
• Build a library of exercise videos. Popping in a video can be a fun and convenient way to squeeze exercise into your busy schedule. You may even be able to find some titles on your library's shelves.
source- www.babycenter.com

Postpartum Exercise Routine

You can do this routine with two pound ankle weights or without.

Leg Extensions
2 sets of 40
Lay on your back, bend legs and extend them to vertical. You should feel this in your quad/front of thigh/around knee.


Leg Curl
2 sets of 40
Stand next to a wall (on a phone book for a bit of height. Hold the wall, but don't lean). Bend leg to your butt and extend it all the way, with foot flexed. You should feel this burn the hamstring/back of thigh, butt.

Adductors
2 sets of 40
Lay on back, legs extended vertically and together. Open legs to straddle and close. (you don't have to straddle wide, just as much as you can and so that you feel it working your inner thigh muscles)

Abductors
2 sets of 20
Lay on side, both legs bent slightly. Lift top leg slightly above horizontal and back down. Make sure the foot of the leg you are lifting is straight, vs. turned out or in. You should feel this on the outside of your thigh.

Calves
2 sets of 40
Stand with feet together (you can hold the wall if you like) and go to tip toe (or as high as you can). Make sure when you raise your heels that your ankles stay in line (don't let ankles collapse in or out). You should feel this in your calves.

Toe Taps
2 sets of 50
Standing, just tap one foot at a time, lifting toes. You can do these quick. You should feel this in your shin.

Lunges
2 sets of 20
Standing, step back with each leg, once at a time. Make sure you don't turn out the foot of the leg that is in front and make sure you touch the knee to the floor of the leg you step behind. Alternate each leg. Left, right, so on. You'll feel this in your thighs.

Crunches
50
Lay on back, bend knees, arms on your stomach. Lift your head and shoulders enough to clear the floor. Try not to use your neck/head to help you lift. You'll feel it burn those muscles!

Chest and back exercises for new moms

Push-Ups
2 sets of 10
Get in push-up position, bend knees, arms a bit wider than should length apart and higher than shoulders (in other words don't put them even w/shoulders). Keep back straight, hips straight, go down as far as you can w/out losing the form. I felt this in stomach as well as butt and arms.

Arm "Rows"
2 sets of 20
(Can use 10lb weight)Lean over couch in the same position as the tricep exercise from yesterday. You are going to pump arm from straight down to bent. You'll feel it in bicep and shoulder.

Incline Presses
2 sets of 20
(5lbs in each hand)With pillows up against couch, create an incline and lean against it with legs in front of you. From hands bent by shoulders, press up to vertical and bring hands together. You'll feel in your shoulder.

Bent over "Rows"
2 sets of 15
(5lbs in each hand)Sit on couch, lean over your legs, chest resting on your legs. Hands on floor, lift arms out to sides with slightly bent elbow. You'll feel this in your back.
"no name" 2 sets of 20 (5lbs)Lay on the floor, arms over your head, both hands holding weight. Lift arms to vertical and back down. I felt it in chest and stomach.

Crunches w/leg lift
1 sets of 30
Get in position for crunch, but extend your legs so that your legs are a little more than slightly bent. As you crunch, lift one leg, alternating one leg per crunch. You'll feel this in your lower abdomen as well as near ribs.

Postnatal workout

Now that you've gotten the go ahead from your doctor and are feeling sufficiently ready to get moving again, you might need some ideas on exactly what to do. Robin Weiss, About.com's Pregnancy Guide, has the perfect workout for you, taking you through four days of exercises designed to help strengthen your body.
Fit Pregnancy also offers simple exercises you can do during the first six weeks after having your baby.
The important thing to remember is to be gentle with yourself and follow doctor's orders. Make sure you're eating a healthy diet, particularly if you're breastfeeding (which may require up to 500 extra calories a day). Stay well hydrated and don't give up! Not only will you lose your baby weight faster, you'll have more energy for your new bundle of joy. source- About.com

Ab exercises

Most women are eager to get to some ab exercises to help firm up the middle. However anxious you are, start slowly and only do what you're capable of. A great place to start is pelvic tilts and simple ab contractions. When doing pelvic tilts, lay on the floor with your legs bent, feet resting on the floor. Slowly tighten your abdominals and roll your pelvis towards you. Breathe evenly and try to initiate the movement with your abs. Don't forget to tighten the pelvic floor when doing pelvic tilts, since they may place pressure on it and stretch it further. Another option is isometric contractions you can with your baby. Lay down with knees bent and feet flat on the floor, placing the baby on your belly. Inhale and lift the baby up, pulling your abs in and squeezing them like a sponge. Exhale and lower the baby back down. Repeat as many times as you can.
As you get stronger, you can progress to more difficult exercises.
If you've had a C-Section you'll need more time to allow your body to heal before trying abdominal exercises. Before you do anything, check with your doctor and work with him or her to develop a starting exercise program. Go slow and be careful with any abdominal exercises!

Postpartum fitness

Getting back to exercise after having a baby should be a gradual process.
Before you do anything, you should talk to your doctor about simple exercises you can do the first couple of weeks after the birth. Kegel exercises are a great place to start, since they involve small contractions of the muscles at the vaginal wall. Kegel exercises can help strengthen weak pelvic muscles, which could cause bladder control problems. Another easy one during the first few weeks after you have your baby is walking. Short, slow walks will help your body get ready for more vigorous exercise, as well as get you a little time and fresh air to yourself. A full-fledged return to the aerobic activities you participated in pre-pregnancy usually comes around the time of your postpartum doctor's visit, or after about six weeks. So, go slow and don't push yourself!

Tips for new mothers

When feeding your baby:

-Support your baby and your arm on a pillow. Consider using a specially designed nursing pillow (available at Newborn Connections) to position yourself comfortably while nursing.-Avoid sitting with rounded shoulders and leaning over the baby. -Keep at least one knee higher than your hips to reduce the sway in your back. Try putting one foot up on a step stool.

• Kneel next to the bathtub when bathing a toddler.

• When talking to a child, bend at the knees and get down instead of bending over.

Remember, every woman will recover at her own rate. Be gentle and patient with yourself.

Aerobics after giving birth

Aerobic Activity

Gentle aerobic activity such as walking can begin as soon as you are able to tolerate it, in approximately one week.Vigorous aerobic activity can usually be resumed after your postpartum check-up. Consult your health care provider before resuming.

Protect your back after giving birth

Hi people! I found this information really useful and I always keep it in mind, you should too.

Bending
• Avoid any position where you are bending at the waist with your knees straight, even if it is only a slight bend. Instead, alter your position so that you are sitting, squatting, kneeling, or bending at the knees while leaning forward at the hips.• When getting in or out of bed or a car, turn your hips, pelvis, and back in the same direction while maintaining a straight back. When getting out of bed, first roll to your side, and then use your arms to push up from the bed.

Protect Your Back
Consider the following suggestions:• Try not to carry your child by supporting him or her on your hip. This causes your spine to twist in compensation.• Slings (available at Newborn Connections) with padded shoulder supports are recommended.• Diaper or dress your baby sitting on the bed next to him or at the changing table rather than leaning over.

Lifting and moving after giving birth

Strategies for Lifting, Bending and Moving After Delivery

After giving birth you are more susceptible to back strain as the pregnancy hormones have softened your ligaments and joints. The following strategies will help minimize your risk of back injuries.Lifting and Moving• Any time you find it necessary to reach or lift low objects, spread your feet apart with one foot in front of the other and bend your knees. Bring the object close to you as you straighten your knees and lift. This allows you to use the muscles of your thighs for lifting rather than straining your back muscles.• When moving an object, try to push instead of pull. Use your legs, not your back and arms.

2 kinds of sit-ups for pregnant women

Sit-ups

• Elevate your head with a pillow and bend your knees. Tuck your chin, exhale and reach towards your knees. • Hold for a count of five.• Inhale as you release.Repeat three to five times.

Diagonal Sit-up (Waistline Exercise)• Lie on your back with your knees bent.• Exhale as you raise your head and right shoulder.• Point your right hand toward your left knee, keeping your heels on the floor and hold for a count of five.• Lower your head slowly for a count of five while breathing in through your nose. Repeat using your other side, pointing your left hand toward your right knee.

Easy ab strengthener

Straight Curl-up

• Lie on your back with your knees bent. Breathe in slowly through your nose.• Tuck in your chin and raise your head; point your hands toward your knees. • Exhale and lift your shoulders off the floor for a count of five. • Inhale and slowly lower your body to a count of five. • Relax. Repeat three to five times.

As your strength and energy increase, you can begin more progressive abdominal sit-ups by:
• Folding your arms over your chest.
• Placing your hands behind your head.

postpartum exercising

Arm & Upper Back Stretch
• Raise your arms over your head keeping your elbows straight with your palms facing one another and hold for five to 10 seconds.• Lower your arms out to your side, palms facing downward. Keep your upper back straight. • Bring the backs of your hands together as far as possible behind your back and hold for five to 10 seconds. Repeat three to five times. Continue doing the previous exercises, and begin to add more abdominal exercises as your strength allows.

Ab strengthener

Leg Sliding

• Lie on your back with your knees bent.• Do the pelvic tilt.• Keep your back flat while sliding one heel up and down the bed.• Work only within the range where you can keep your back flat.Repeat three to five times with each leg.

Abdominal Strengthening

Before doing more advanced abdominal exercises, it is important to check for extensive separation of the abdominal muscles. The abdominal muscle is divided by a seam; the muscle is really two halves that can often separate due to the size of the baby and the birth process.How To Check for Abdominal Muscle Separation1. Lie on your back and bend your knees, feet flat on the floor.2. Slowly put your chin to your chest and raise your head and shoulders until your neck is six to eight inches off the floor. Hold one arm out in front of you.3. With the other hand, check for a gap or a bulge in the middle of your abdomen. There may just be a soft region between the muscle. 4. If there is a gap wider than the width of two fingers, avoid further separation by:• Doing abdominal strengthening while crossing your hands over the abdominal area to support and bring together the muscles. • Always exhaling as you lift your head; this decreases pressure in the abdominal cavity and allows your abdominal muscles to work more efficiently.• Consciously tightening your abdominal muscles when lifting to avoid abdominal bulging or any straining.If you become dizzy, excessively tired, or begin bright red bleeding, STOP IMMEDIATELY. Reduce the number of repetitions or wait another few days before resuming the exercises. Consult your health care provider for his/her recommendations.

Postpartum Exercises

Day 1 Exercises

Kegels (Pelvic Floor Exercises)Kegel exercises strengthen the muscles of the pelvic floor. These muscles are weakened by the birth process and should be exercised immediately after birth. However, it may be somewhat difficult to do these exercises soon after your delivery; do as many as you can and gradually the tone will return. • Squeeze the pelvic floor muscle for three seconds, relax the muscle for three seconds, then squeeze again. • Begin with 10 three-second squeezes, three times a day. Increase repetitions gradually.• Work up to doing 50-100 Kegels each day.Abdominal StrengtheningDo each exercise one to two times each day with three to five repetitions.Pelvic Tilt• Lie on your back, with your knees bent.• Tighten your stomach and buttock muscles.• Allow your pelvis to tilt upward.• Flatten the small of your back against the floor as you inhale.• Hold for a count of five.• Relax and exhale.• Repeat three to five times.

CAUTION: DON'T arch your back, bulge your abdomen or push with your feet to obtain this motion.Abdominal Breathing1. Lie down on a comfortable surface with your knees bent.2. Relax your body as much as possible, allowing your weight to sink into the surface on which you are lying.3. Gently put your hands on your abdomen, close your eyes and begin to notice your breathing. Feel your hands rising as you inhale and falling as you exhale. 4. Inhale, abdomen and hands rise upward; stretch your abdominal muscles outward. Hold for a count of five. 5. Exhale, abdomen and hands fall downward; pull in your abdominal muscles. Hold for a count of five. Repeat three to five times. Ankle Circles (To enhance circulation) • Make 10 circles with your ankles clockwise and counter-clockwise.• Do the ankle circles in different positions such as sitting, lying down, etc. Repeat circular pattern three to five times.Add the Leg Sliding exercise and the Arm & Upper Back Stretch Exercises to the previous exercises during the rest of Week 1.

Full Back Release

Starting Position:

Sit in a chair with your feet flat. Relax your shoulders and keep your head level. Your weight should be evenly distributed between your buttocks and your feet.

Action:

Relax your neck. Curl your neck, upper back and low back slowly forward. Allow your hands to reach the floor so your palms are touching the floor. Hold for ____ seconds. Straighten up slowly so that you bring your head up last. Return to the starting position.

Trunk Rotation

Starting Position:

Assume the "all-four's" position.

Action:
Reach one arm under your body toward the opposite knee. Hold for ____ seconds. Slowly return to the starting position. Repeat, alternating arms.
With weight on both hands, bring one knee towards the opposite shoulder. Hold for ____ seconds. Return to the starting position, Repeat, alternating knees. Do Not Cause Pain.

Push Up

Starting Position:

Lying on your stomach, place your hands, palms down, on the floor at the level of your shoulders. Flex your toes so that the weight of your body is shared by your hands and soles of your feet. Pushing with your arms raise your trunk and legs off the floor. Keep your back straight and do not let your stomach sag.

Action: Bend your elbows to lower your body halfway toward the floor then push your body back by straightening your arms. Do Not Cause Pain.

Postpartum tummy tightners

Step-by-Step Ab Toners
Starting position: Lie on your back, knees bent, arms out at sides; let back curve naturally. Breathe in and out slowly and deeply; pull navel in toward the spine as you exhale. To prevent injury, do not arch your back during the exercises. When breathing feels comfortable, add exercise 1. All exercises start from this position; work up to each gradually.
1. Without holding your breath, tighten lower abdominal muscles and slide one leg down the floor until it's flat, then slide it back up to a bent position. Relax ab muscles. Repeat with other leg. Continue, alternating legs. When you can do 20 slides on each leg, move to exercise 2.
2a. Pull lower abs in and raise one bent leg until calf is parallel to floor. 2b. Then extend leg straight out without touching floor. Pause, then return to starting position and relax abs. Repeat 5 times without pausing for each leg. When you can do 20 times on each side, proceed to exercise 3.
3a. Inhale, exhale, and pull abs in, keeping them taut. Raise one bent leg, then the other, so calves are parallel to floor. 3b. Bring first leg back to floor, then raise it again. Repeat with second leg. When you can do 10 reps on each side, go to exercise 4.
4. Pull in abs and lift both legs, as in 3a. Then, extend one leg straight out, without touching floor. Switch leg positions. Repeat "bicycle" so each leg is extended 10 times. Work up to 20 reps on each leg.

Gwen Stefani and Angelina Jolie share tips

Gwen Stefani and Angelina Jolie are sharing tips about post-childbirth weight loss, reports Life&Style magazine.
Gwen tells Angie to eat fresh vegetables and drink milk. Angie tells Gwen to exercise.
No doubt they can chat in peace while a platoon of nannies care for Shiloh and Gwen's two-month-old son Kingston.

Knee push up

Starting Position:
Lie on your stomach on a mat. Place your hands, palms down, on the mat at the level of your shoulders.Pushing with your arms, lift your trunk and thighs off the surface of the mat until your elbows are straight. Your knees should be bent, and your lower legs and feet should be on the mat. Keep your back straight and do not let your stomach sag.
Action:
Slowly bend your elbows, lowering your trunk and thighs toward the surface of the mat. Push away from the mat again, straightening your arms. Do Not Cause Pain.

Hip Extension

Starting Position:

Lie on your stomach on a mat. Bend your knee to a 90 degree angle so the sole of your toot faces the ceiling.

Action:

Lift one thigh off the table approximately 6 inches by raising your foot toward the ceiling. Your hip bones do not leave the table as you lift the leg. Slowly lower your thigh back to the starting position.

Do Not Cause Pain.

Arm Lifts

Starting Position:

Lie on your stomach on a mat. Stretch your arms over head and slightly out to the side (in a V position).

Action: Lift one arm, with your hand positioned so that the thumb points upward. Keep your thighs and your opposite arm relaxed. Slowly lower your arm, then raise the other arm in the same manner.

Back Extensions

Starting Position:

Lie on your stomach on a mat. Place your arms at your sides so . that your hands are by your hips.

Action:

Raise your head and shoulders off the mat as high as comfortably possible. Hold for ____ seconds. Lower the head and shoulders. Do not tense your shoulder muscles. Do Not Cause Pain.

Press Up

Starting Position:
Lie on your stomach on a mat. Place your hands. palms down, under your shoulders.

Action:
Straighten your arms, raising your upper trunk off the floor. Keep your pelvis against the mat, allowing your lower back to arch. Hold for ____ seconds. Return to starting position and repeat. Do Not Cause Pain.

Another helpful exercise

Starting Position:
Lie on your stomach on a mat with your weight on your forearms.
Action:
Lie on your stomach on a mat and lean on your elbows Stay in this position for about _____, making sure that you relax your low back completely. Do Not Cause Pain.

Hnnad-knee rocking

Starting Position:

Kneel on a mat with your knees and ankles. Allow your buttocks to rest on your heels.

Action:
Take your upper body over so you are in a crouched position with your arms stretched out in front of you. Relax in this position and then slowly move forward with your elbows straight into a press-up position. Do Not Cause Pain.

Pectoralis Stretch

Starting Position:
Stand with your legs together facing a corner. Extend your arms and place your palms against the opposite walls of the corner.
Action:
Lean toward the corner. Keep your body and legs straight and your heels firmly on the floor. Hold for ____ seconds. Return to the starting position. Repeat, gradually increasing your distance from the comer. Do Not Cause Pain.

Hip Extensions

Starting Position:

Assume they "all-four's" position.

Action:

Bring one knee toward your head as you lower the head Extend the head up and the leg out to a flat position parallel to the floor Return to the starting position. Repeat, alternating legs. Do Not Cause Pain.

Tail wagging

Starting Position: Kneel on a mat and assume the "all-four's" position Keep your head in a neutral position by looking down at the floor.Action: Keeping your shoulders still, move your right hip toward your right shoulder as far as you can. Slowly return to the starting position then move your left hip toward your left shoulder as far as you can Do Not Cause Pain.

Cat ad Camel

Starting Position:

Kneel down on the floor and assume the "all-four's" position. Keep your head straight so that the gaze of your eyes is toward the floor.

Action:

Slowly allow your trunk to sag as far as you can so that your back is arched Do no, pull it down. but let it relax as you lift up your face towards the ceiling Then round your back up at the waist as far as you can by contracting your lower abdominal muscles as you lower the top of your head toward the floor. All motion should be initiated from your low back Do Not Cause Pain.

Curl Ups

Starting Position: Lie on your back on a table or flat surface. Your feet are flat on the surface and your knees are bent. Maintain your pelvic tilt for the curl up exercises.
Action:
Slowly reach your arms in front of you as much as possible, curling your trunk. Slowly keep the neck muscles relaxed. Breathe normally. Slowly return to the starting position. Do Not Cause Pain.
Fold your arms on your chest. Tuck your chin to your chest and slowly reach your elbows to your knees, curling your trunk. Keep neck muscles relaxed and breathe normally Return to the starting position.
With your hands behind your head, slowly curl your head to your chest and then your trunk. Relax, breathe and then slowly return to the starting position. Do Not Cause Pain.

Lower Abdominal Exercises

Starting Position: Lie on your back on a table or firm surface. Knees bent and feet flat on the table. Flatten your back to the floor by pulling your abdominal muscles up and in.Action:
Bring one knee toward your chest. Hold this position for ____ seconds. -time depends on you, don't cause pain- Lower your leg to the starting position. Then repeat on your opposite knee.
Bring one knee toward your chest. Straighten the knee Hold for ____ seconds Slowly lower the leg to the starting position. Repeat on opposite leg.
Raise your leg keeping your knee straight. Hold for ____ seconds. Slowly lower the leg to the floor. Repeat on the opposite leg.
Maintain your pelvic tilt and keep your resting leg relaxed at all times. Do not hold your breath.