Finally, that long awaited moment has arrived, the birth of your baby! Lying in your hospital bed holding your baby, emotions fill your body. Will you be a good mother? How will you know the baby needs? Scared, happy, and exhausted. Quickly the reality and responsibility sets in. You wish your mother were here to console you.

It feels like you have run a marathon, although your body looks like you had a bon-bon party. A belly that once looked and felt like it stored a couple of basketballs has now turned to mush. Your husband leans over, kisses the baby’s forehead; you glimpse a tear in his eye as he kisses you. In that brief moment a world of fears that have manifested in your mind have been wiped away, realizing everything will be all right.

Week One

Suffering from sleep deprivation, not fitting into your favorite jeans and a ‘good day’ means you were able to take a shower! During these early postpartum days there is an exercise you can be doing, even when exercise is the farthest thing from your mind. Each time you sit down to feed your baby you can do kegal exercises. This particular exercise strengthening the pelvic floor, which has been stressed during pregnancy and delivery, should be practiced five times a day on an on going basis.

• Kegal exercises: The muscles to perform this exercise located in the perineum, vagina and pelvic floor area. The action needed for the contraction would be to tighten the pelvic floor and lift it as if you are stopping the flow of urination in mid-stream. Holding the contraction as tightly as possible and then release for a slow count to five, then relax completely. Remember to breathe during this exercise. Since these muscles fatigue quickly, repeat the set 5-10 times at each feeding. In time you will you will able to complete this exercise with much success. No one will notice what you are doing, so it can be done at anytime, anywhere!

Week Two

Taking the baby for a walk each day for 15-20 minutes would be the optimal way to reintroduce your body to exercise. Make sure your clothes are comfortable and not binding. Dress in layers, and wear appropriate shoes. As for the baby, bundle up warmly and make sure to shield from harsh sunrays.

Daily Walks:

• Walking is aerobic activity, which means ‘using oxygen.’ Pumping blood flow to the muscles, stimulating the heart and lungs.
• Walking also provides a form of weight bearing exercise, which promotes muscle strength, toning and conditioning in your major muscles, the legs and butt.
• Daily walks will burn fat and build your cardio endurance while you increase your intensity in small increments each day.
• Going for walks will clear the cobwebs in your mind, help reduce stress and is a great confidence builder.
• Walking also stimulates brain cell development in your baby. Your baby’s brain is receiving information of color, light, sound, smell and movement at a very high rate. This will promote the constant firing of neurons that will transmit the information to newly developed brain cells triggering rapid growth in baby’s brain.

Week Four

Your body has acclimated to the daily walks and is ready for more vigorous and specialized training! Your Jell-O tummy and flabby body needs some serious attention. These next exercises can be broken up during the day when baby needs special attention or all at once if time permits.

• Baby kiss-ups: With baby lying on the floor face up, you will place each of your hands on either side of baby’s head, while on your knees. In the position of the modified push-up, you will come down kiss baby’s forehead and push back up. Contracting your abdominals, keeping your hips rotated in a pelvic tilt. Doing as many as you can to being with, working your way up to 3 sets of 10. Push-ups strengthen the muscles in the upper body a perfect way for toning and definition in your arms and back!
• Ab workout: With baby lying next to you on the floor, it is now safe to start abdominal exercises if you had a vaginal delivery. If you had a cesarean delivery you will need to wait at least six weeks postpartum or upon your doctors advice. Lying on your back, feet flat, knees bent, pelvic rotated making sure there is no space between the small of your back and floor. You will push your head into your hands, keeping your chin up off your chest and lift your chest up off the floor, contracting your abdominal muscles to pull your upper body up. Moving slowly with control and lifting center. Exhale on the exertion, which is moving up, and inhale on relaxation, which is moving towards the floor. Doing as many as you can without pain, working your way to 3 sets of 20. You can eventually add diagonal curls. Your body is in the same position for diagonal curls. The variation would be leading opposite shoulder to opposite knee, keeping elbows in alignment to the shoulder, twisting the torso on the lift, and doing 3 sets of 20.
• Wall Squats: Standing with back pressed against the wall, feet shoulder width apart, walking feet away from the wall two-three feet. Letting your body slide down the wall until your hips are at a 90-degree with your knees. Hold this position for 30 seconds, working your way up to 1 minute for 10 sets. This will strengthen your major muscles, your legs, and butt. As you become stronger, holding your baby into your chest will add more resistance and challenge.
• Super Man Stretch: Lying face down on the floor arms and legs stretched out in one long line. Reaching your arms forward, fingers together and pointed, legs extended together as one long leg extending away from the body, like superman flying through the air. You will lift legs and arms off the floor, extending and pulling in opposition looking straight ahead, holding for the count of 10 and releasing slowly relaxing for the count of ten. Repeat 10 times. This will tone and strengthen back, butt and hamstrings muscles.

With consistency, time and dedication you will see positive and lasting results. Look for ‘Mom and Baby Exercise’ classes in your area. Check the Recreation Center, YMCA and Wellness center of your hospital for programs lead by a certified instructor. Remember, exercise is a necessity not a luxury, a legacy for you to teach to your children! Make it fun, so it will last a lifetime!