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Post partum

Getting in shape

Like most new mothers, you may be anxious to return to your pre-pregnancy shape. First, recognize that your body has been through a lot: it took more than nine months to get where you are – returning to “normal” will take a while so be patient! And be realistic about your expectations. Ask your partner, family and friends to be realistic too so that they don’t put undo pressure on you! A simple program of keeping to a balanced diet with moderate exercise will help your get to your goal.

Diet
It’s important to eat healthy foods that are high in protein, fiber, vitamins, whole grains and low in fat. Drinking plenty of water helps with metabolism and digestion. Good nutrition will help you regain your strength and endurance.

Exercise
Try to gradually introduce exercise into your routine. A brisk walk with your baby, stretching and toning are fine activities to start with. Check with your clinician as to when you can begin a more rigorous exercise routine.

Here is a basic routine to help get you started:

Simple stretching
Loosen up your arms, shoulders and lower back by standing with your feel slightly apart and knees bent. With your hands on your thighs, turn your right shoulder to your left. Repeat with your left. Repeat this 10 times on each side.

Back Strengthener
Stand with your back against a wall. Bend your knees and slide down the wall into a chair sitting position, with your thighs parallel to the floor. Press your lower back against the wall and hold for a count of 20 or more. Slowly raise your self up the wall to your original position with your hands resting on your knees.

Upper Arms
Stand with feet apart, extend arms out to sides and make small circles to the count of 5. With arms still extended, repeat the exercise but increase the size of the circular motion for another count of 5. Repeat both exercises in reverse rotation.

Knee Lifts
To stretch your gluteal (buttock muscle) and hamstring muscles, stand with feet slightly apart and arms stretched out to sides. Lift right knee pointing toe down, release, lift right knee to side. Alternate right to left. Repeating for a series of 4.

Leg Lifts
To strengthen your inner and outer thighs, lower back and buttocks, lie on your side with lower arm stretched over your head. Bend your lower leg slightly. Raise upper leg and lower it, repeating 10 times. Turn to other side and repeat.

Calf Stretches
Stand facing a wall, stretch arms out to wall, with palms flat against the wall. Step toward the wall with right leg, bending knee, while stretching your left leg. Hold for a count of 15, then repeat with other leg for a series of 4 repetitions.

Abdominal Curls
To strengthen your abdomen and lower back, lie on the floor. Cross arms over your ribs. Curl your body slowly upward, raising your shoulders just off the floor. Slowly return to starting position. Repeat 5 times and increase as able.

Hip Roll
To trim the hips, waist and thighs, lie on the floor with arms stretched out to sides. Bring your knees to your chest, roll to the right. Return knees to center, roll to the left. Repeat 10 times, alternating sides.

Kegel Exercises
Identify the right muscles by trying to start and stop your urine stream or tighten your rectal muscles as if to hold back gas or a bowel movement. Then slowly and quickly tighten and relax these muscles. For a slow Kegel, tighten your muscles for 3-10 seconds and then relax them for 3-10 seconds. For a quick Kegel, tighten and relax your muscles rapidly.