Postpartum Fitness -Fourth Through Six Weeks

Fourth Through Six Weeks:

Continue doing the super Kegel exercise, side kicks, single leg raises, and single leg sliding from the first 3 weeks and add the following two exercises. In addition, increase the length of time you spend walking around your neighbourhood.

1. Hip Rolls:
Benefits: Helps restore the waistline.
Directions: Lie on your back with your arms stretched out sideways like a T. Draw your knees toward your chest, then roll your hips to the right, lowering your knees and legs to the floor on your right side; keep your back and arms flat on the floor. Return your hips and knees to the center position, then roll your hips to the left, and lower your knees and legs to the floor on your left. Return to the center position.
Frequency: 5 to 10 reps to both sides per exercise session.

2. Modified Sit-Up IV:
Benefits: Strengthens the abdominal muscles.
Directions: Lie on your back with your knees bent, your feet flat on the floor, and your arms folded across your chest. Inhale, then exhale, raising your head and shoulders to a 30-degree angle. Inhale, lying back down.
Frequency: 5 to 10 reps per exercise session.

After the 6-week Checkup:
Continue practicing all the exercises from the fourth through sixth weeks – side kicks, single leg raises, single leg sliding, hip rolls, and modified st-up IV – for at least the next 2 months. In addition, continue walking briskly around your neighbourhood and add an aerobic exercise such as jogging, swimming, or bicycling. Continue doing your super Kegels, which are an exercise that you should do for the rest of your life.