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.
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.
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