The very idea of post delivery exercise can make you roll your eyes and say “Forget that!”  I completely agree….to a point.  Your body has just been ripped apart, your innards are jello now and you can’t get any sleep because of your newborn.  So the thought of trying to exert more energy when you are so ultimately drained seems impossible and not even on your list.

But I’ll tell you why you should consider it:  because you will heal FASTER and BETTER if you do.  

You want to heal, right?  I know your perineal tissue is raw and painful, maybe even torn down there (mine certainly was, the worst!).  Although that baby is out, your abdominal muscles feel like they have a ton of bricks on them as you try to sit up in bed.  And you just want to sit there and watch tv or sleep forever.  I know the feeling. 

And if you’ve been great at exercising through the pregnancy, I know you’ll have the desire even afterward because it’s much easier with that baby out.

But if you do some simple things while you’re watching that show after feeding your baby, or during the afternoon when you want to get out of the house for a bit, your tissue will feel better, your muscles will return, and your belly will start smiling at you instead of sagging.

Post Delivery Exercise - First Six Weeks

First thing:  Take all the time you need for yourself.  Those first few weeks, you deserve complete rest.  Get used to your new routine.  Make time for yourself.  Figure out your breastfeeding.  Bond with your baby.

Second thing:  Take it slowly so you don’t overdo it.  You can split your exercising up throughout the day so it’s not so strenuous if you want.  If anything feels like it’s too much, back off and do something else, change it up.

Weight Loss:  Doing things to tone your body back up will be a priority over weight loss.  You may be anxious to get rid of those added pounds.  But give it at least six months to see where you are naturally before implementing a dramatic weight loss routine.  You’ve already lost around 10 pounds just from giving birth.  When you’re breastfeeding, your body will naturally take everything you’ve gained and put it in your milk to help fatten up your baby.  It will be the quickest, healthiest way for you to lose weight without doing much at all.

Exercise:  You can work with most of the Easy Pregnancy Exercises you’ve been doing already-mainly the kegels, pelvic tilts, and walking.  We’re going to add a few more exercises that are new:  planks and heel touches.  (Or just continue your Best Pregnancy Exercises that kept you strong throughout.)

This video I found from FitnessBlender walks you through easy postnatal exercises that you can play and listen to or watch while doing them at the same time.  You can try this or move on to the rest of my suggestions below.

Kegels

Now it’s going to feel really different trying to do these now.  Before your birth, your pelvic floor muscles were strong and you could squeeze down there quite effectively.  Now, it’s a different feeling, like your muscles aren’t going to move at all without really concentrating.  They’re going to feel weak and tired, and rightly so.  If you continue with these throughout the day, your perineal tissue will heal quicker and your ‘leaking’ feeling you get to enjoy will reduce.  Do these while you’re breastfeeding and it will be an easy routine to implement.

Pelvic Tilts

These will help tone up your belly and bring the saggy abdominal muscles back where they belong.  It won’t be so heavy a load with your baby out, but your muscles will still be loose and out of place.  It takes a bit of training to remind them where they came from.

Walking

This one is always a great choice because you can take the little one with you in the stroller, get a little sunshine and break free from the confines of home.  Don’t worry about hills or distance right now.  Just get out into the fresh air.  Get a buddy to go with you.  I know there are tons of moms that go out together with their strollers to visit while they walk.

Planks

If you’ve never done planks before, they’re quite easy.  (**If you have diastsis recti, these should NOT be done.  But you can change them to SIDE planks instead.)  

First, lay face down on the floor, propped up on your elbows and forearms.  Prop up your feet on your toes.  Then, keeping your shoulders, elbows and feet at 90-degree angles from the floor, lift up your entire body and support yourself on your forearms and toes.  Keep your back and bottom straight, so you’re ‘planked’ out like a board.  

These are even better than crunches because they work all of your abdominal muscles at once.  You simply hold the ‘plank’ position for 10-20 seconds, and then repeat a few times.  Relax your legs and arms as you hold yourself up so the work is done by your belly, butt and back.

I do these all the time and my little boy even likes to jump on my back and have me carry him.  Of course, you’re not to that point, but you will be.  

Heel Touches

These also work your abs, but in a side to side motion.  Laying on your back with your knees propped up, feet flat on the floor, simply lift your upper back and neck off the floor so you can look down at your legs.  Without doing a full crunch, just move your trunk side-to-side and touch your heels, back and forth, back and forth.  Do 20-50 touches a day, relaxing when completely.

They’re very easy and can be done alongside your planks to tone that stomach back up to where you want it to be.  

Back to Normal - Somewhat

If you feel like doing something for heart pumping, go for it!  I started jogging a month after both my boys were born because I couldn’t stand being around the house so much.  But if you are ever in pain or it doesn’t feel well at all, stop and rest.  This isn’t the time to push yourself.  This is a time to HEAL.  Exercise will help you heal, but not if you go beyond what is an acceptable level.  But you can quickly return to your normal exercise routine within a few months, depending upon your comfort levels.

Now UNDERSTAND that you’re middle will never be exactly the same again.  Your skin will have stretched so far that it will pooch, even after your baby weight is gone and your muscles have re-toned themselves.  So don’t take it as a sign of weakness or that you’ve become unsightly.  

You have marks that now define you evermore what you are-a mother.  There’s that old saying that a tiger earns it’s stripes.  Honey, those stripes mean that you have undergone something that not everyone has experienced.  This will keep you strong emotionally alongside your exercise keeping you strong physically.

What are some things you mommies do after birth to keep you feeling better physically?  I continue to sit cross-legged as well just so air and room is available for my healing tissue.  You can also use some healing products for your perineal tissue that will help immensely.  

You’ll Love This Bundle Because You Deserve To Heal Gently

But what works for you?  Best to your recovery.