Stage 1: 0-6 Weeks after giving birth
- Goals: the primary goal should be the physical recovery from the current condition, strengthening the pelvic floor and lower abdominals, increasing your mobility.
- Walking: begin with 30 minutes twice per week
- Kegal exercises
Your pelvic floor muscles are the muscles that stop urination dreamlike on your back with the knees up and tighten your pelvic floor muscles. Hold for 5 seconds and then relax for 5 seconds. Try 5 sets.
- Pelvic Tilts
lie down with knees bent u. Tighten your pelvic floor muscles, push your feet down, lift your back side up, squeeze your glutes. Hold for 3 seconds try 3 sets for 10 reps.
- Neck and back stretching
Stand up, straight with your arms crossed over your chest, behind your neck, or overhead. Twist to the left and then to the right. Repeat 10 times on each side multiple times per day.
- Lower abdomen contractions
Sit on a chair with both feet on the floor, squeeze your pelvic floor and then gently lift one leg off the floor, remember to breathe. Hold for 5 seconds, relax for 5 seconds and do 5 sets.
Stage 2: 7-12 Weeks after Giving Birth
- Goals: Engage in light moderate activity, including increased walking and more challenging exercises.
- Kegal squats
Sit on a chair and then, with arms in front of you, stand up, consciously contracting your pelvic muscles. Squat again until you are hovering over the chair try 3 sets of 12 reps.
- Crunch beats
Lie face up with knees bent at 90-degree legs lifted. Place hands behind head and crunch up. Holding this position, which feet over and under each other as slowly as possible for 3 sets of 8 reps.
Do planks by putting your back straight and placing forearms on the floor. Hold for aminimum of 30-60 seconds. Make sure that you are keeping your hips, abs tight straight and repeat 3 times.
- Hamstring stretch
Lie face upon a hard, smooth surface with heels on a small towel. Squeezing abs and glutes, straighten legs as far as you can without touching your butt to the ground, slowly pull legs back in, keeping hips up for 3 sets of 10 reps.
- Pointing dogs
Kneel on your mat on all 4’s straighten and lift your right arm and left leg so that they are both parallel to the floor. Squeeze your butt and try not to let your arms and let go out to the side, alternate each side. For 3 sets f 10 reps per side.
Stage 3: 12 Plus Weeks after Giving Birth
- Goals: your goals in this stage are to engage in moderate intensity postpartum exercise that will lead you back to your pre-pregnancy fitness level.
- Russian Twist
Sit on your bottoms and then lift your legs up so you are balancing in a V position twist side to side, touching the floor on either side of your body for 3 sets of 15-20 reps.
- Mountain climbers
Get into a push-up position. Bring one knee up to your elbow on the same side of your body, then back. Repeat on the other side and aim for 3 sets of 30 reps in total.
- Explosive lunges
Start in a lunge position with your front knee over the ankle and arms overhead. In one motion, bring the knee of your backleg to your chest, elbow pull backward. Lunge back and return to the initial position. Try 3 sets of 12 per leg.
- Elevator lifts
Lie on your back, legs slightly bent, palms down by your butt. Push down with your hands, lift your butt off the ground, and roll your knees towards your chest, keeping the head on the floor. Slowly lower your hips to the floor repeat for 3 sets of 10.
- Dynamic frog squats
Stand with leg spread slightly wider than hips, toes pointed out. Arms are straight, pointed down without bending at the waist, squat down, touching the floor. Explode up into a jump, landing with knees slightly bent.