skip to navigation
Pampers® Village a place to grow
Welcome! Join now or Log in
USA | EN - ES
More helpful answers sent to your inbox
Get great Pampers articles in personalized emails.

The New Mom Workout

2   people commented
on this article
 
187
 
2

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.

 
 
 
 

 
 
2

Member comments

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

Other products you may like

Pampers picks

We love these products and think you will, too!
A gentle clean for sensitive skin

A gentle clean for sensitive skin

Pampers Sensitive Wipes are dermatologist tested and clinically proven mild. Our hypoallergenic and perfume free formula won’t irritate baby’s soft skin.
Free & gentle & perfect  for your little one's clothes

Free & gentle & perfect for your little one's clothes

Tide Pods Free & Gentle provides a deeper clean than the leading free detergent, but is gentle on skin, making it perfect for little tees and all of your favorite kiddie accessories.
Help make your touch  more soothing

Help make your touch more soothing

Vicks BabyRub is a non-medicated formula that contains soothing fragrances of eucalyptus, rosemary, and lavender. Combined with your loving touch, it is perfect to calm, soothe, and relax your baby. Can be used as need on babies 3 months and older.
Pure & Perfect...</br>Just like your baby!

Pure & Perfect...
Just like your baby!

New Chapter’s Perfect Prenatal multivitamins deliver daily whole-food cultured nutrients to support a healthy pregnancy and can even
be taken on an empty stomach.*

*These statements have not been evaluated by the Food and Drug
Administration. This product is not intended to diagnose, treat, cure, or
prevent any disease.
Find your true color with a natural looking shade!

Find your true color with a natural looking shade!

Clairol's Colorblend technology gives permanent hair color natural dimension that's authentic and true, so you can shift a shade and still look like your most amazing you.
Get a salon treatment without getting a babysitter!

Get a salon treatment without getting a babysitter!

For new moms with little to no time to make it to the salon, Vidal Sassoon Salonist treats roots then lengths separately in the convenience of your home.
Peace of mind protection

Peace of mind protection

Whether you're an expectant mom or need some extra protection post-delivery, Always Liners and Pads provide all the coverage you need!
Mommy's little helper  is a quicker picker-upper

Mommy's little helper is a quicker picker-upper

The cutest babies always seem to make the biggest messes. Luckily, Bounty paper towels are 2X more absorbent*, so you can use less and get back to the fun stuff quicker.
A must-have for new moms!

A must-have for new moms!

Charmin Sensitive is the only toilet paper with a moisturizing touch of Aloe and vitamin E. It’s dermatologist-tested to be gentle on skin—perfect for a new mom’s healing body.
Ultra-strong and ultra-handy

Ultra-strong and ultra-handy

With it’s unique DuraClean™ texture, Charmin Ultra cleans so well that you can use up to 4X less than the leading value brand. Be sure to stock up on this essential!
Dental Care for  New Moms: It's a Must!

Dental Care for New Moms: It's a Must!

For moms-to-be, oral care is key to preventing gingivitis—the inflammation of gums. Thanks to Crest® Pro-Health™ products, prevention can be a breeze.
Every time you use Dawn,  you help save wildlife

Every time you use Dawn, you help save wildlife

Dawn is tough on grease, yet gentle, making it the expert-trusted tool for rescuing animals affected by oil pollution for over 30 years — all while keeping your dishes sparkling!
Why do pediatricians  recommend Dreft?

Why do pediatricians recommend Dreft?

Dreft’s hypoallergenic formula is perfect for keeping baby clothes soft and clean. It’s gentle on your baby’s skin, but tough on stains, making it a mom must-have for over 75 years and the detergent most recommended by pediatricians.
Wrap your little one in comfort and protection

Wrap your little one in comfort and protection

With its quilted, blanket-like comfort, Pampers Swaddlers is our softest diaper. Plus, its color-changing wetness indicator helps you know when baby needs a change.