Pregnancy Information in Week by Week Calendar ALL on One CD

Post Natal Exercises

Slow and steady was the rule for exercising when you began during your pregnancy. It's even more important now. Only begin to exercise when you feel ready. It might not be until you've had your 6 week postpartum checkup. Although, you might feel ready to start sooner.

Pelvic Tilt

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 you hips on the floor
at the top of the tilt, tighten your buttocks, then release
repeat eight to 10 times

Always remember that you must get back into your exercise routine slowly. It is also a good idea to do these exercises in conjunction with cardiovascular work, such as walking, swimming and light weight training.

Head and Shoulder Raises

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 ground and slowly lower
repeat the entire sequence eight to 10 times

Pelvic Floor Strengthener

This exercise is perfect for improving circulation in the pelvic region, as well as keeping the vaginal canal in shape.

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