Postpartum Fitness -Second Week
Second Week:
Continue the super Kegel exercise from the first week. Replace the remainder of the exercises with the following exercises, which are more advanced versions of the earlier ones.
1. Modified Sit-up:
Benefits: Tones the abdominal muscles.
Directions: Lie on your back with your knees bent and your feet flat on the floor. Inhale, then exhale, raising your head and shoulders off the floor and reaching both your hands toward your knees. Inhale, lying back down.
Variation: As you exhale and raise your head and shoulders off the floor, reach both your hands to the outside of your right knee. Inhale and lie back down, then exhale, raise your head and shoulders, and reach both hands to the outside of your left knee. Inhale and lie back down. Caution: If the recti muscles are still separated, support them as you do this advanced version of the head lifting exercise. Do not do the variation of this exercise until the recti muscles are restored.
Frequency: 5 to 10 reps per exercise session.
2. Pelvic Rock:
Benefits: Tones the abdominal muscles.
Directions: Knees on the floor on your hands and knees. Align your head with your spine, tuck in your bottom, pull up your abdominal muscles and press up your spine at the lower back. Hold this position for a few seconds, then return to the starting position. Repeat the exercise with a constant rhythm and a rocking motion.
Frequency: 5 to 10 reps per set, 3 sets per day.
3. Knee-Chest Position:
Benefit: Helps the uterus return to its proper position. Directions: Get down on your knees, spacing them about 12 to 18 inches apart. Bend forward at the hips, lowering your chest to the floor and placing the side of your face on top of your folded hands, your elbows pointing out to the sides. If desired, position a pillow under your face and chest. Contract and relax your abdominal muscles as many times as you wish, then rest for at least 5 minutes.
Frequency: 2 sets per day.
