Safe Post Natal Exercsies To Start With After Delivery from the Orange County Personal Trainers at Fitness4Baby.

What are the best exercises to start with after you have your baby?

• A great question and one most women who are looking to get back in shape are asking.

You should focus your attention on strengthening your core and hips regardless if you have had a natural birth or C-section.

*Your doctor will give you the OK with regards to the incision and tissue damage but you can get yourself ready for the come back. So let's continue as if your doctor has given you the green light.

Our following recommendations are for both nature birth and C-section and should be done in order they appear. Here are our favorite post natal exercises:

1. TVA activation! I know I sound like a broken record with this one but it is very important. You must learn how to activate your transverse abdominis and do this on a regular basis. If you are a Fitness4Baby client or subscriber you will know the importance of this. Check out the "Baby Squeezes" video.
   
   
2. Pelvic Tilts will help restore your pelvic floor. After carrying your baby your pelvic floor muscles will be stretch out and weak. Remember focus on using your abdominal muscles to tilt the pelvis, not your butt.
   
   
3. Kegels every chance you get. When your at a stop light, do a few Kegels. When you are waiting for the microwave, due a few Kegels. When you are watching TV, due a few Kegels. Get my drift!
   

Now those post natal exercises are your foundation and are very safe and require very little movement. Once you have laid the foundation and I mean have done these exercises frequently, you can start moving and getting down to business. Check out our Video Library of prenatal and postnatal exercises. Let's talk hips now.

Your hips have the largest muscle group in your body, your gluteus maximus or butt. However your rear isn't made up of just one large muscle. You have these little guys underneath called the gluteus medius and minimus. They are very important for hip stability are should be strengthened right away.

1. Lateral walks will do the trick on these hip stabilizing muscles. This is not the only exercise but it's one of our favorites.
   
   
2. Supine floor bridges are good in combination with the lateral walks. On your back lifting your hip off the ground and focusing on squeezing the rear is the simplest explanation I can give you. This exercise will work the maximus and with proper hip stability they will be very effective.

Pretty simple right! I hear all the time, "I know what to do but I don't have the time to do it." Well you have to make time because you need your strength and energy for parenthood.


What about cardio?

1. Walking is your best bet as far as I'm concerned. Cardiovascular fitness will give you energy, burn calories and it's nice to get outside. Buy a good stroller and go to it! Start with short frequent walks and then lengthen the time.
   

We will continue to bring you our best information on post natal exercise and are hear to help anytime you need. Of course if you would more instruction and even have a bit of fun working out, hire a Fitness4Baby professional to give you a jump start or take you to the next level.

Thank you for reading and I hope you have found the information valuable.

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