Postnatal Weight Loss Exercise Program

Most new moms will be happy to know that as soon as they are ready, they can start exercising, as long as their doctor approves. Women who have had a C-section should typically wait six weeks before doing ab exercises.

  1. Kegel Exercises

    • Kegel exercises are the best postnatal exercise to do. Kegel exercises strengthen your pelvic floor muscles, which become stretched after having a baby. They are very easy to do. Simply sit or stand and squeeze the muscles of your pelvic floor as if trying to stop a flow of urine. Work up to 100 squeezes per day and hold each one for three to five seconds. You can even do these in front of the TV or while driving.

    Cardio

    • Usually it is best to wait four to six weeks before doing aerobic activity, but double-check with your doctor. Walking, swimming and other low-impact exercise is ideal. Start slowly and stop any time you feel tired or unwell. You may begin with only 10 minutes and work up from there. Two 10-minute sessions are as effective as one 20-minute session for strengthening your cardiorespiratory system and burning calories. Using a stationary exercise bike is another low-impact way to get in shape. A recumbent bike may be more comfortable, but if you can use an upright, try to do so because sitting up will help strengthen the muscles of your abs and back.

    Strength Training

    • There are many routines you can take advantage of at home to strengthen and tone your muscles after giving birth. You will want to focus on your lower back, abs and arms as these muscle groups are most used in caring for your new baby.

      The Perfect Postnatal Workout is one workout you can do with your baby. It was designed by Karyne Steben, an acrobat who performed with Cirque du Soleil. An example exercise you can do with your baby is a bent leg reverse crunch. Lie on your back and bend your knees into your chest. Place your baby securely on your shins. Hold your baby's hands and extend your legs back, keeping them parallel to the floor, and then bring them back to your chest. This targets the lower abs.

      You can also do baby chest presses to strengthen your arms. Lie on your back with your knees bent and your feet flat on the floor. Hold your baby at your chest and press him or her up to the ceiling. Bend your arms and bring your baby back to your chest. Do not do more reps than you can easily do without fatigue.

      Postnatal Pilates and yoga classes are offered at many gyms and studios if you want more socialization, or you can order dvds online.