Continuing Your Exercise Program
Once you have completed the appropriate exercises for after your type of delivery, gradually replace the post-delivery exercises with the ones you did during pregnancy. These exercises also work all the muscle groups that are important during the postpartum period, with no muscle or joint strain. The pelvic rock, which can now be done while lying on your back with your knees bent, will improve your posture and ease back strain. It is wonderful for working buttocks, abdominal and pelvic floor muscles all at the same time, and provides a great back stretch. Remember to do it slowly with control and gradually increase the time you hold the tilt.
Begin with the first eight exercises for Strengthening Exercises for Pregnancy & after Delivery. When you feel comfortable with these, gradually increase the repetitions, and then add the remaining four exercises. Gradually increases your repetitions with these also, letting comfort be your guide. Don’t rush through them. Be sure to warm up [walk or march in place for three to five minutes] and then stretch for five minutes before beginning any floor exercise. Turn on music with a strong, regular beat. Music will help you move smoothly, make time pass quickly, and add an element of fun.
Extra Help
The following exercises are good for a stubborn protruding abdominal wall [potbelly].Because the rectus muscles are long, vertical muscles that run from the breastbone to the pubic bone, you need to have exercises that cause action at both ends of them. To shape and to strengthen these muscles, at least two exercises must be performed. Reverse sit-ups and reverse trunk-twists. The reverse sit-ups can be alternated with the U-seat, or all three can be done at each session. For all these exercises begin with five of each and gradually increase the repetitions as you get stronger. The key to success is controlled movements, with no “sling and fling” moves.