Exercise will be important to put you back in shape, to regain your good posture and to restore your abdominal muscle tone. Before beginning any kind of physical activity be sure that you consult your practitioner. He may advise you to start a few days after delivery or wait a few days long. If you had a cesarean delivery, you will probably have to wait longer before exercising and you'll have weight lifting restrictions for some time.It is important that you correct your posture. Carrying your baby out in the front may have caused you to deflect your pelvis forward and sway the lower proportion of your back. Not correcting this posture will make your abdomen look rounder and puts more effort in your back muscles. The desirable is that you regain your prepregnancy shape and for that your back must be straight and your tummy flat. Some exercises and advise to help you firm and strengthen your back and abdominal muscles.

1. Even when you are sleeping you can help your body regain his good shape. Sleeping as much as possible on your abdomen will  and move down in bed so your feet hang over the end of the mattress. This position will help your body weight to keep the uterus firm and hold your abdominal muscles in. If you don't feel comfortable in this position try to place a pillow under your head and below the breast.

2. Holding abdominal muscles - Laying on your back, place your arms at your side, relaxing your shoulders and back muscles. Breathe deeply, expanding the abdomen. Try to exhale slowly and then forcibly draw in your abdominal muscles. Repeat this exercise 10 times, twice a day.

3. Abdominal curls - In a back laying position, bend and draw up your knees so that your fleet are flat on the floor. Place your hands behind your head and relax your lower back muscles. Lift your head and look up toward your knees. Relax and repeat the exercise. Start with three head lifts and then increase to ten. When you will be able to do the 10 repetitions without fatigue, hold your head up and look toward your knees and as you count (1,2,3,4) and then relax. Once you feel that you can do the 10 repetitions while holding your head up, you may try to raise your goals. Try to bring your head and shoulders up off the surface and look toward your stomach. The objective is to get your shoulders up and not the total surface of your back.

4. Abdominal Curl with Knee Reach – In an abdominal curl starting position put your arms to your side and raise your head and shoulders off the surface and reach with your hand for the opposite knee. Raise up and reach down and relax. Then raise up and reach with opposite hand, down and relax. The purpose is to reach for the knee but not to touch. Build tolerance up to 20 repetitions per exercise session.

5. The Mad Cat – On your hands and knees, keep your lower back in line with your hips. Hump your back upward in an arched position and strongly contract your buttocks. Pull in and up with the abdominal muscles. Hold this arched position and then relax to the straight back position. Repeat arching movement 10 times.

6. Leg Lifts – Lay on your back on a firm surface. Try to relax your shoulders and lower back. Be sure the back lays on the surface and put your arms at your sides. Extend your legs and slowly flex one knee and hip. Draw the knee up to the fully-flexed position with the foot flat on the floor. Then slowly straighten leg until it is back in the extended position. Do the same exercise with the other leg. Repeat this exercise 20 times. When the knee raises are tolerated without effort or discomfort, advance the exercise to straight leg raises.
In the same starting position with arms and legs straight. Raise one leg up off the surface. Keep knee straight and toes pointed. Use your abdominal muscles, to raise and lower your leg. Raise your leg as high as possible. The goal is to get your leg up to a 45į angle. Slowly lower the leg to the 14 hands, to raise and lower your leg. Raise your leg as high as possible. Slowly lower the leg to the extended position. Do the same with the other leg.
Increase the difficulty by raising both legs together. With legs fully extended, raise both legs together off the floor. Keep the knees straight and raise the legs as high as possible. Hold up in the air. Then slowly lower legs to extended position. Repeat 10 times. The goal is to gradually increase the height to which the legs can be lifted.

7. Pelvic Lift – Assume a lay down position. On your back, on a firm surface with arms extended at your sides, bend your knees until your feet are flat on the surface. With a pillow placed between your knees use your hands and feet, and raise your buttocks and back off the surface. Raise up until back is straight in line with hips and knees. Do not arch stomach upward. When in the raised position, make a conscious effort to press knees together against the resistance of the pillow. You should feel your hips and knees pressing inward toward the pillow. Lower back and buttocks to surface. Repeat raising and press 10 times. Plan for a time for exercise in the morning and evening. Gradually build the number of repetitions and difficulty of the exercise. Increase the time spent in exercises to 15 minutes, twice a day. Continue this routine for 6-8 weeks and you should see positive, pleasing results.


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