What Are the Benefits of a Postpartum Exercise Program?

Exercise After Delivery

What are the benefits of a postpartum exercise program?

Now that your baby is here, you are probably thinking about shedding some of those unwanted pregnancy pounds and getting back into shape. Along with losing weight, an exercise program can help you:

Reduce stress.
Tighten stretched abdominal and pelvic muscles.
Give you more energy.
Lessen the feelings of depression that can happen after childbirth.
Prepare you for the physical demands of parenthood.

When can I begin exercising?

It can take up to 1 year to recover from the changes that happen during pregnancy and childbirth. Once you have received the go-ahead from your healthcare provider AND you feel ready, you can begin a gentle exercise program. Walking and gentle stretching and strengthening exercises are the best exercises to start with. You should avoid any rigorous exercise such as running or jumping for at least 6 weeks after the birth of your baby. If you have had a C-section, you might also need to wait 6 weeks before you begin any abdominal strengthening exercises.

What exercises should I do?

Walking is one of the best exercises to start with because it is gentle, it requires little equipment, and you can bring your baby with you. Begin with 15 minutes of walking at least 3 times per week. Try to increase this time by 5 minutes each week. Once you are up to walking continuously for 45 minutes, increase the intensity of your workout by increasing your pace or walking up hills. After 6 weeks you may be able to begin a jogging program, if that is your goal.

Bicycling and swimming are also good choices. Yoga and Pilates classes for new mothers can also be helpful. When your healthcare provider gives you the okay, you can begin doing exercises to strengthen your abdominal muscles as well.

To strengthen weakened pelvic muscles, you can start doing Kegel exercises right away. These exercises strengthen the muscles of your pelvic floor, which control bladder function.

How often should I exercise?

When you exercise, listen to your body. Don't push yourself too hard or too fast. Try to exercise at least 3 days every week, with a goal of 5 days a week. If you have to, exercise for short periods of time during the day. Two 15-minute sessions can be just as good as one 30-minute workout.

How can I make the most of my exercise program?

Warm up and cool down with light stretches before and after your workout.
Avoid getting dehydrated by drinking plenty of water before and after you exercise.
Try to eat a healthy diet to keep your energy level up.
If you are breastfeeding, feed your baby or pump before exercising in order to be more comfortable.
Wear a good fitting sports bra
Make sure that your exercises are enjoyable, not stressful
Remember to be patient. It may take several months before you return to being as fit as you were before your pregnancy.
If you have any increased pain, bleeding, or dizziness, stop exercising right away and contact your healthcare provider.

Written by Phyllis Clapis, PT, DHSc, OCS.

Published by RelayHealth.
Last modified: 2007-10-03
Last reviewed: 2007-10-02

This content is reviewed periodically and is subject to change as new health information becomes available. The information is intended to inform and educate and is not a replacement for medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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Stretching and Strengthening Exercises After Delivery

The following strengthening and stretching exercises can be done right away provided you get the okay from your provider and carefully follow any precautions.

Pelvic tilt: Lie on your back with your knees bent and your feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. Hold this position for 5 seconds, then relax. Do 3 sets of 10.
Side-lying leg lift: Lying on your uninjured side, tighten the front thigh muscles on your top leg and lift that leg 8 to 10 inches away from the other leg. Keep the leg straight and lower slowly. Do 3 sets of 10.
Side-lying leg lift (cross over): Lie on your side with your top leg bent and that foot placed in front of the bottom leg. Keep your bottom leg straight. Raise your bottom leg as far as you can comfortably and hold it for 5 seconds. Keep your hips still while you are lifting your leg. Hold this position for 5 seconds and then slowly lower your leg. Do 3 sets of 10.
Quadruped arm/leg raise: Get down on your hands and knees. Tighten your abdominal muscles to stiffen your spine. While keeping your abdominals tight, raise one arm and the opposite leg away from you. Hold this position for 5 seconds. Lower your arm and leg slowly and alternate sides. Do this 10 times on each side.
Wall squat: Stand with your back to a wall and with your feet out about three feet from the wall. Slowly slide your body down the wall until the tops of your thighs are parallel to the floor. Hold 10 seconds and return to an upright position. Do 10 repetitions and work up to 3 sets of 10. This exercise is more comfortable if you place a soccer-sized ball behind your back.
Clam exercise: Lie on your uninured side with your hips and knees bent and feet together. Slowly raise your top leg toward the ceiling while keeping your heels touching each other. Hold for 2 seconds and lower slowly. Do 3 sets of 10 repetitions.

When you have been given the okay to begin abdominal strengthening you may add these exercises:

Partial curl: Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach muscles. Tuck your chin to your chest. With your hands stretched out in front of you, curl your upper body forward until your shoulders clear the floor. Hold this position for 3 seconds. Don't hold your breath. It helps to breathe out as you lift your shoulders up. Relax. Repeat 10 times. Build to 3 sets of 10. To challenge yourself, clasp your hands behind your head and keep your elbows out to the side.
Diagonal curl: Lie on your back with your knees bent and your feet flat on the floor. Stretch your arms out in front of you or clasp your hands behind your neck to support your head. Tighten your stomach muscles and lift your head and shoulders off of the floor while rotating your trunk toward the right. Make sure you don't use your arms to lift your body off the floor. Hold this for 3 seconds. Return to the starting position. Then rotate toward your left side. Do this 10 times on each side. Do 3 sets of 10.
Dead bug exercise: Lie on your back with your knees bent, arms at your sides, and feet flat on the floor. Tighten your abdominal muscles and push your lower back into the floor. While keeping your abdominals tight, lift up one leg several inches off the floor, hold for 5 seconds, then lower it. Repeat this exercise with the opposite leg. Then lift your arm over your head, hold for 5 seconds, then lower it. Repeat with the opposite arm. Do 5 repetitions with each leg and arm. Once this exercise becomes easy, raise one leg and the opposite arm together. Hold for 5 seconds. Lower your arm and leg and raise the opposite arm and leg up and hold for 5 seconds. Do 3 sets of 5.
The plank: Lie on your stomach and prop yourself up onto your elbows. Lift your body off the ground and support yourself with your elbows and toes, making sure that your body is in a straight line from your head to your toes. Try to hold this position for 10 seconds. Do 3 sets. Work up to doing 3 sets holding the position for 1 minute.

Written by Phyllis Clapis, PT, DHSc, OCS.

Published by RelayHealth.
Last modified: 2009-02-08
Last reviewed: 2007-07-20

Sports Medicine Advisor 2009.1 Index
Sports Medicine Advisor 2009.1 Credits