Photos: Postnatal exercise program

Photos: Postnatal exercise program

Credit: Candice Gaines / WFAA

Basic Breath—Lie on your back with your knees bent and a neutral spine.  Don’t flatten or excessively arch the lower back.  Take a deep breath and while exhaling, tighten your abs and pull your belly button towards your spine.  Key point—Contract your muscles without arching or flattening your lower back. Contract and Relax. *Consult your doctor before starting a new exercise program

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by CANDICE GAINES

WFAA

Posted on July 20, 2012 at 3:00 AM

Updated Thursday, Jul 19 at 3:02 PM

Remember to take baby steps when first beginning a postnatal exercise program. 

Similar to your new baby, you will probably have to relearn movement patterns that may have changed during your pregnancy.  Resistance training will help in improving posture, gaining strength and increasing your metabolism to burn fat. 

First things first, a new mother must regain pelvic control and lower abdominal strength.

Physical therapist, Shirley Sahrmann, developed a series of five exercises to help new mother’s regain control of their pelvis and increase the strength of their lower abdominals.  Each exercise is progressive so make sure you can do 20 repetitions of each before advancing.

A structured cardiorespiratory and flexibility program will also be beneficial when getting back in shape.

Check out the slideshow to view a few exercises to incorporate into your program.

*Consult your doctor before starting a new exercise program

 

 

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