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When to start again
After having your baby you might want to get started again right away. Many obstetricians and midwives suggest waiting until your six-week postpartum checkup before beginning to exercise. Although it's really okay to start exercising right away if you feel up to it. Do wait at least six weeks before you actively try to slim down. And don't aim to lose more than half a kilo per week, especially if you're breast feeding.
Remember to take it easy at first and keep your doctor informed of your activities. It is always smart to continue the exercise you’ve been doing during your pregnancy. Start out with 5 minutes, two or three days per week, and work up to 20 minutes or more. Don't overdo it: if you notice your postnatal discharge becoming heavier or turning bright red or pink stop exercising and call your doctor; it could be a sign of a bleeding.
Some of the exercises below will help you feel better after your pregnancy and will help your body to get back in shape.
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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 10 to 12 times. Work up to three sets.
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Head and sholder 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.
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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 4, then release. Repeat 10 times. Try to work up to 3 or 4 sets about 3 times a day.
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Pelvic tilt
This is another good exercise for strengthening your abdominal muscles.
- Lie on your back with your knees bent and your feet flat on the floor.
- Inhale and allow your abdomen to expand.
- Exhale and lift your tailbone toward your navel, keeping your hips on the floor.
- At the top of the tilt, tighten your buttocks, then release. Repeat 8 to 10 times.
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