Essential Nursery Exercises - Part Two: Turning It Up a Notch

It's been about 6 weeks and by now you should be feeling better and establishing a routine with your new baby. Making it out to the gym can still be difficult, especially if you are nursing. There are more exercise that you can do right in your nursery that will help strengthen your core muscles, glutes and pelvic floor muscles. You probably will have a 6-week postpardum checkup, in which your doctor will see if you are recovering well. Ask your doctor or midwife if you can amp up your exercises with the following routines.

Baby Crib Squats

Take both hands and grip the front rail of your baby crib. Place both legs shoulder width apart and keep your back straight as you bend your knees. Press your weight down to the heels of your feet and work your glutes and thighs. Keep your abdominal muscles tight and remember to keep good form. Try doing 2 sets of 15 for each session. After you have mastered baby crib squats and feel comfortable with going to the next step, put baby in a front-wear backpack and continue to do squats. Baby will have fun going up and down in the backpack, and mom will have a more intense workout with the added weight that baby provides.

Please keep in mind that your body is still recovering and you are still getting used to your normal center of gravity. It is always a good idea to perform standing exercises near your baby furniture, like the baby crib or dresser, so you have a sturdy object you can grab onto in case you start to feel light-headed or dizzy.

Shoulder Bridge

Lie on your back with knees bent. Flatten your lower back onto the floor. Draw your abdominal muscles in and squeeze your bottom. Slowly lift your lower back until the middle of you back is off the floor, keeping abs, bottom and perineum tight at all times. Gently lower back so it is flat on the floor and repeat 10 times.

Pregnancy/Physio Ball Core Strengthener

You may have used a pregnancy or birth ball during labor to help put baby in the right position for delivery. Also known as a physio ball in the fitness world, sitting upright and balancing on the pregnancy ball will work your core muscles. Spend some time every day sitting upright on the physio ball for natural core strengthening. Always check if the pregnancy ball is fully pumped before using.

Warning Signs To Stop

There is no contest on who exercises the most. If anything, excessive exercising will have adverse affects on your health and recovery. If you start to experience increased fatigue, muscle aches and pains, dizziness, painful cramping or color changes to lochia, stop exercising immediately. If you experience heavier lochia flow or your lochia starts flowing again after it has stopped. Contact your doctor or midwife immediately.