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Day One Moves
You can begin these gentle exercises the day after you give birth. Try to do them at least once a day.
Kegel exercises Contract your vaginal muscles and hold for 10 seconds, then slowly release. Start with 5 repetitions, gradually increasing to 25.
Belly breathing Lie faceup with your knees bent and feet flat on the floor. Inhale and expand your abdominal muscles, then exhale and contract abs. At the same time, tilt your pelvis up, bringing hips toward lower ribs. Release and repeat. Aim for 15 reps per day.
Static stretching Stretch your major muscles in bed or while standing. Hold each for 20–30 seconds.
Standing posture Do standing pelvic tilts (contract abs and tuck tailbone under; then release to neutral).
Shoulder rolls Gently roll your shoulders forward and back in a circular motion.