Your First Post Natal Exercise Routine From The Orange County Personal Trainers At Fitness4Baby

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

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! You must learn how to activate your transverse abdominis and do this on a regular basis. Check out the "Baby Squeezes" video. Do these every other day and hold the contraction for a 2 count. Your belly should move in not out so place your hand on your stomach to give you that que.
   
   
   


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. Lying on your back with your knees bent and feet flat on the floor. Contract your middle and tuck your hips under, hold for a 2 count and relax. Start with 2 Sets of 12 Reps every other day.
   
   
   


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.

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. Find a long hall way and go for it. Maintain a nice steady upper body and keep your middle tight. Keep the tension on the band for the best results. Yes its harder that way.
   
   
   


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 your butt and with proper hip stability they will be very effective.

Pretty simple right! Sometimes the hardest part is finding time for yourself so put your exercise in your calender like an appointment you can't miss.


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.

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