Postpartum Fitness
Third Week:
Continue the super Kegel exercise, pelvic rock, and knee-chest position from the first 2 weeks and add the following five exercises. In addition to strengthen your cardiovascular system and tone your body in general, begin walking briskly around your neighbourhood every day.
1. Side Kicks:
Benefits: Helps restore the waistline.
Directions: Lie on the floor on your right side with your arms over your head and your head resting on your right arm. Keeping your right leg slightly bent, raise your left arm and leg toward the ceiling and touch your hand to your knee. Return your arm and leg to the starting position, stretching the arm over your head and elongating your waist and rib cage. Repeat 5 to 10 times on that side. Relax. Turn to your left side and repeat with the other arm and leg.
Frequency: 5 to 10 reps with each arm and leg per exercise session.
2. Modified Sit-Up II:
Benefit: Tones the abdominal muscles.
Directions: Lie on your back with your knees bent, your feet flat on the floor, and your hands clasped behind your head. Inhale, then exhale, raising your head and shoulders off the floor and reaching your elbows toward your knees; Do not touch the knees. Inhale, lying back down.
Frequency: 5 to 10 reps per exercise session.
3. Modified Sit-up III:
Benefits: Tones the abdominal muscles.
Directions: Lie on your back with your knees bent, your feet flat on the floor, and your hands clasped behind your head. Inhale, then exhale, raising your head and shoulders off the floor and reaching both your elbows to the outside of your right knee; do not touch the knee. Inhale and ie back down, then exhale, raise your head and shoulders, and reach both elbows to the outside of your left knee. Inhale and lie back down.
Frequency: 5 to 10 reps per exercise session.
4. Single Leg Raises:
Benefits: Tones the leg and abdominial muscles. Improves the blood circulation.
Directions: Lie on your back with your knees bent, your feet flat on the floor, and your hands clasped behind your head. Draw your right knee toward your chest, then inhale, point your toes, and continue raising the leg toward the ceiling until the knee is straight. Exhale, flex the foot, and slowly lower the straightened leg to the floor. Return the leg to the stating position and repeat the movement with the left leg.
Frequency: 5 to 10 reps with each leg per exercise session.
5. Single Leg Sliding:
Benefits: Tones the leg and abdominal muscles. Improves the blood circulation.
Directions: Lie on your back with your knees bent, your feet flat on the floor, and your hands clasped behind your head. Inhaling through your nose, draw your right knee toward your chest, flexing your foot. Then exhaling through your mouth, slowly return the foot to the floor and slide the leg downward, pressing the small of your back to the floor and contracting your abdominal muscles. Return the leg to the starting position and repeat the movement with the left leg.
Frequency: 5 to 10 reps with each leg per exercise session.
