Exercise after delivery is important to tighten muscles and restore your figure to its pre-pregnancy condition. Some exercises can be started as soon as one week following delivery.

A good stretching routine will help restore muscle tone. Exercises for your abdomen and lower back, called mild crunches or half sit-ups, can be done in bed. Once you're able to get up and move around, walking is excellent. Start slowly and cautiously and progress as your body feels ready. Simple exercises that can be done on hands and knees may be added next. From the position of hands and knees, arch your back up and hold it contracting your muscles. Relax and repeat. From this position, flex and stretch your right side (right deltoid), hold it, relax, then repeat this procedure to your left side (left deltoid).

After six weeks of mild exercise and as you feel comfortable, your workouts can become more vigorous. Add firming and stretching exercises for your upper and lower back. Sit-ups and crunches can become more intense. Walking is always highly recommended.

To regain your former figure, the focus should be on your own body and self-image as you develop new routines for you and your baby. As you build your exercise program add to your routine new exercises you enjoy. You may add or delete other exercises as your personal exercise program evolves and as you reach your objectives. Physical conditioning is especially important if you're planning on having additional children. Consider this information an introduction to get you started, then build your workout with fun and motivating activities as you progress. Plan on six to eight months of regular exercise to get your figure back.

The above caregiving information is merely suggested. Always consult your physician for your specific needs. Your health and that of your baby should always be your primary concern. The authors assume no risk for misapplication of the above information.

Additional information on this subject can be found in programs #00270, "Postnatal Exercises and Body Conditioning" and #00260, "Postpartum Period the Mother and the Newborn"