Essential Nursery Exercises - Part I: Make Way For a Speedy Recovery and Flat Tummy

Most moms don't have time to go to the gym. If you're lucky, you may have an entourage of family or friends that can help you break away for an hour or two. But for the first 6 weeks, the majority of your time will be spent feeding, changing diapers and bonding with your bundle of joy. Exercise is the last thing on your mind, but the truth of the matter is, it is important for mom's mental and physical health and will help initiate a quicker recovery. Post-natal exercises will help mom get back to pre-pregnancy shape and give her more energy to cope with the demands of being a new mother.

When I say post-natal exercises, I'm not talking about jumping into a full aerobics frenzy. Mom's recovery will require gentle exercises that will help strengthen mom's pelvic floor and lower abdominal muscles. There are many exercises that can be done right in the nursery. Just make sure you have a small area that is big enough for you to lay down. You can get a yoga mat if you decide to perform floor exercises and you can even use your baby furniture, like your baby crib, to grip for balance.

Finding Time To Exercise

It all sounds lovely, but how do I find time to exercise, do you ask? If you don't have time to go to the gym, bring the gym to you...in the nursery (figuratively speaking)! For the first 6 weeks, you are only recommended to do mild exercise routines, so while baby is sleeping or playing in the baby crib, take some time to do some gentle workouts.

Ask Your Doctor

Before you read any further, here are some important guidelines you MUST follow before you start any post-natal workout:

• Ask your doctor or midwife if you are ready to start any mild exercise regiment, especially if you had a c-section or any complications
• Ensure your abdominal muscles are fully healed

The First 6 Weeks

Mom will be extremely tired and recovering from a very intense delivery. Her abdominal muscles will be very weak and she will feel cramping because her uterus is contracting. Mom's perineum will also be extremely sore from delivery, so the only recommended workouts are pelvic floor/kegel and gentle tummy exercises. Starting these when you are ready will help the perineum heal more quickly and help melt away the baby after-bump.

Pelvic Floor/Kegel Exercise

Identify your pelvic floor muscles by practicing stopping urination in midstream. If you are able to temporarily stop the flow of urine, then those are the correct muscles. Make sure your bladder is empty and get into position by laying flat on your back, standing, or sitting down. Tighten your pelvic floor muscles for 5 seconds, then relax the muscles for 5 seconds. Repeat this step 5 times in a row. As you progress, you can work your way up to 10 second intervals. You can repeat these sets 3 times a day. Kegel exercises can be done while you're nursing, changing baby's diaper, during naptime, or simply watching baby in the crib.

Gentle Tummy Exercises

The lower abdominal muscles, also known as transversus abdominus, are weakened dramatically due to pregnancy. These muscles, along with the pelvic floor muscles, work together to help support your back and pelvis. It is also the best start to getting back to pre-pregnancy shape and flattening that tummy. Be sure to first make sure your abdominal muscles have healed and ask your doctor if it is safe for you to perform this.

Tummy Option #1
You can do this exercise lying down, sitting, standing or on your hands and knees. Breathe out and draw belly button back towards your spine. Your lower back should be flat and should not flex or move. Hold position, breathing lightly and count to 10. Relax and repeat steps up to 10 times, as many sets as you can per day.

Tummy Option #2
Lie on your back with knees bent and both feet flat on floor. Contract ab muscles and slowly slide feet away from you. Gradually straighten both legs without arching your lower back. If your back starts to ache, stop and slide feet back towards your bottom. Work up to 10 reps per set and about 3 sets per session.