Essential Exercises After Baby
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4. Perform exercises while youre doing daily activities. Pelvic floor exercises (Kegel exercises) can be done anywhere and are very valuable for achieving a strong, stable pelvic area, which is usually lax due to pregnancy hormones still present (especially if youre breastfeeding).
Exercise safety tips
1. Invest in a good support bra. Your breasts are going to be larger than normal from the milk production and will need a lot of extra support.
2. Be careful of high-impact sports due to lax pelvic ligaments and joints left over from pregnancy. This is why core (abdominal work is key after pregnancy preventing lower back and joint injuries).
3. Make sure you drink lots of water to replenish yourself, especially when breastfeeding.
4. Listen to your body. If youre feeling tired, go easy on yourself. Try not to push yourself until you feel ready.
5. If you start to feel light headed and nauseous, or notice a change in the color of your vaginal discharge, consult with your doctor. You may be exercising too strenuously.
I recommend Pilates for core conditioning and weight training and cardio for weight loss. Try to fit 2-3 times a week of cardio activity (walking, running and hiking) for 30-45 minutes and general body conditioning at least 3 times a week.
Enjoy this amazing time with your baby. You have created the miracle of life. A little extra weight is a small price to pay for a bundle of joy. Be patient and your body will be back to normal in no time.
About the author: Tracey Mallett is an internationally-recognized certified personal trainer and sports nutritionist. She is also a certified fitness instructor, Gyrotonic and Master Pilates instructor. Tracey is the creator and star of the "3-In-1 Pregnancy System," the first DVD of its kind combining Pilates, Yoga and strength training for pre- and post-natal mothers. Her newest videos are "Renew You and "Super Body BootCamp. A proud mother of two, Tracey, who hails from Bloxwich, England, now lives in Los Angeles. Visit her online at www.TraceyMallett.com.
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