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Here's an excellent at-home postpartum workout that will not only help you grab some moments of decompression during the crazy, early months of motherhood, but will also give you great bonding time with your baby.
The only other exercise “equipment” you need besides your litte one is a chair. Begin at six weeks postpartum (or earlier if bleeding has stopped and your C-section scar—if you have one—is healing).
Name a movie star, model or neighbor who looks fantastic and who is also a new mom. Got someone in mind? Well, there you have it: proof-positive that getting back in shape after having a baby is possible. With a little healthy know-how, there’s no physical reason why you can’t have a great postpartum body — even a flat belly. In this special section, we’ll give you a progressive workout to get your body, especially your abdominal muscles, looking better than ever. We’ll also provide tips on changing your eating habits to meet your postpartum weight goals.
While doing abdominal exercises now won't give you abs of steel, they will strengthen your core (and back) and make you aware of all the muscles you will use during the pushing phase of labor. Strengthening your core muscles also can help relieve pregnancy-related back pain.
The ball is great for strengthening and toning the muscles of the back and abdomen. You can use it to support your legs while doing crunches or lie across it while doing leg lifts. It also helps with balance training, which is important as your body's center of gravity shifts back to normal after pregnancy. Just be sure to check with your doctor before beginning this or any exercise program.
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If you've had a Cesarean section, wait eight weeks or until the incision has healed. But always check with your doctor before you start this or any new exercise program. Begin with one move; once you can complete 15 reps, add a second move, finally progressing to three moves, 15 reps each.
Ready to get your abs back? You've come to the right place. Before you begin, be sure to check to see if you have a diastasis, which is a separation of the abdominal muscles. Then, start with our Day One Exercises—they'll help you improve your circulation and reconnect with your core before you move on to the rest of our tummy-toning moves.
Day One Exercises
Even before your baby bump was visible to the world, you may have worried: Will my abs ever be the same? Genetics, how much weight you gain and the size of your baby all can affect how well your abdominal muscles bounce back after pregnancy, says Michele Olson, Ph.D., professor of exercise science at Auburn University in Montgomery, Ala. So can exercise.
After the initial excitement of bringing your brand-new baby home settles into a quiet contentment, you might start to notice a bulge in your belly that won't go away no matter how much you diet and exercise. That protruding belly could be caused by a diastasis, a separation of the outermost abdominal muscles that sometimes occurs during pregnancy. Unfortunately, the separation doesn't always disappear after you give birth. And left untreated, a diastasis will do nothing to ease the backaches you might continue to have after pregnancy.