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.