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The New Mom Workout

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Congratulations on your new baby! After going through labor and birth, you need and deserve time to rest and recover, of course. But sooner than you might expect, you may feel ready to start moving again and get back into shape. While your doctor may want you to wait a little longer to begin traditional workouts, he or she will probably support your doing some simple exercises soon after birth. Always check with your doctor before starting any exercise program.

The exercises described here are gentle and safe for most women. They'll help restore the strength and good posture that was lost during pregnancy, and that you'll need to care for your baby. Though the exercises may seem basic, they're essential for anyone at any fitness level.

Kegel Exercises

Named after gynecologist Arnold Kegel, these internal squeezes help strengthen your pelvic floor muscles, which extend from your pubic bone to your tailbone and act like a sling holding everything up in place. If you've just given birth, Kegels are helpful for improving bladder control, tightening the vagina, and healing the perineum. But they're recommended for all women at all stages of life to help reduce or prevent urinary leakage and other problems.

What to do: First, locate your pelvic floor muscles by trying to stop your flow of urine while going to the bathroom. Now, contract those muscles. Hold the contraction for three seconds and then relax for three seconds. Repeat 10 times. You can do Kegels in a variety of positions — from sitting and standing to kneeling on all fours. If you like, you can vary the tempo and the level of contraction. No matter how you do them, make Kegels part of your daily routine.



Member comments

postpartum exercises
I liked the article but some pics showing the position of few exercises will help to understand bett..

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