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.