Pregnancy brings a lot of changes in a woman’s body. Everything increases. Your heart rate, your blood circulation, your laziness, the appetite and of course, your weight! Normally, the average weight gain of a pregnant woman during this period is 20 to 25 lbs. About 7.3 lbs are stored fat. After delivery, many women find it very difficult to remove the excess weight they have gained after nine months. In order to prevent this, it is advised to begin exercise after delivery. One can start at the very first day postpartum.

Muscle-strengthening exercises are encouraged for the first two weeks. You can begin with simple movement exercises as these require less energy to do.

1. Abdominal breathing. This may be started on the first day after you’ve given birth. It is a very simple exercise that strengthens your abdominal muscles and increases your oxygen supply in your body. To do this, you may lie on your back. You should breathe slowly and deeply in and out 5 times using your abdominal muscles. You will notice a rise in your abdominal muscles when using this exercise.
2. Chin-to-chest exercise. This is very suitable from the second day. To do this, you may lie flat with no pillow. Raise your head forward on your chest without moving the rest of your body.  Do this gradually starting 5 times then 10-15 on the succeeding sessions. This can be done 2-4 times per day. You will feel your abdominal muscles tighten as you do this.
3. Perineal contractions (Kegel’s excercise). This is a perfect exercise on the third day. This is usually done to alleviate discomfort. During vaginal delivery, the perineal muscles have increased in length in order to allow the passage of the baby.  After birth, this may be continued in order to bring back the elasticity of the perineal muscles. To do this, simply tighten and relax your perineal muscles about 10 – 15 times per session. It is the same as the feeling of holding your void for 5 seconds and then relaxing your perineal muscles.
4. Arm raising exercise. This is properly done on the fourth day since you’ll be more energized. This helps tone your arms and breasts muscles. Lying on your back, arms at your side move your arms out from your sides until they are perpendicular to your body. Then raise them over your body until your hands touch and lower them to your sides. Rest for a moment, and then repeat this 5 times. You can do this 4-5 times a day.
5. Abdominal crunches. For normal deliveries, it is advised to wait until the 12^th day after birth to begin this exercise. For post- caesarian, you need to wait until the incision has healed; usually the appropriate time is 20-24 weeks. To do this, lie flat on your back with knees bent, fold your arms across your chest and raise yourself to a sitting position. This exercise requires a great deal of effort and is  tiring for  postpartum woman. Do this gradually about 10 times per session. You may raise your body starting from a ten degrees angle for the first session. Then increase about 5 angles per session.

These exercises are simple,  but they can help your body regain the elasticity of your muscles and slowly burn calories. You may do this at the comfort of your home while your baby is peacefully sleeping. Also keep in mind that losing weight isn’t the most important thing, excessive weight reduction postpartum can be risky at times.

Not all of the exercises listed are suitable for every new mom. Remember to speak to your health provider before engaging in any exercise or activity.

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