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Core Exercises
Not all abs exercises are suitable for postpartum moms. Traditional abdominal exercises, such as sit-ups and crunches, put too much stress on a postpartum tummy and back, and are not recommended for new moms. The exercises below are the best place to start. These moves effectively target the weakened abdominal muscles and allow for a gentle, slow progression that can strength the core.
Level 1: Basic Breath
Level 2: Basic Single Leg Extensions Level 3: Advanced leg Extensions
Pelvic Floor Exercises
The muscles that make up your pelvic floor provide support for your pelvic organs and help prevent poor bladder and bowel control and incontinence. These muscles are stretched and weakened during pregnancy and childbirth. After you have had your baby, your pelvic floor muscles may be weaker and harder to feel.
Aim to start to do pelvic floor exercises (Kegels) within the first few days after the birth to strengthen these muscles again. Even women who have had stitches can do pelvic floor muscle exercises. Choose some activities from your daily routine which will remind you to do your pelvic floor exercises, for example when sitting to feed your baby.
What else can be done ?
Breastfeeding helps especially in the early months after giving birth; you'll burn extra calories to make milk – about 500 calories a day. Breastfeeding also triggers contractions that help to shrink your womb, making it a workout for your whole body. However, if you eat more than you burn off, you will put on weight, even if you breastfeed.
Eating healthily is crucially important. The following general guidelines will help you to achieve and maintain a healthy weight:
• Make time for breakfast.
• Eat at least five portions of fruit and vegetable/ day
• Include plenty of fibre-rich foods, such as oats, beans, lentils,
grains and seeds
• Include a starchy food such as bread, rice, pasta (preferably
wholegrain for added fibre)
• Go easy on high-fat and high-sugar foods, such as biscuits and
cakes.
• Watch your portions at mealtimes and the number of snacks
between meals.
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