Easy Exercises For New Moms
5 Simple Exercise Hacks For New Mums
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No matter why type of birth you have, exercising and engaging your pelvic floor can be done almost immediately after you deliver. The added bonus is that it can be done almost anywhere — while nursing, pumping, driving, eating — and combined with diaphragmatic breathing, you engage your "inner core" in addition to your pelvic floor muscles. There are lots of variations, but the most basic one is that of a kegel. Begin by tightening your pelvic floor muscles, starting from the back to the front (anal sphincter to vaginal sphincter), and hold for a few seconds. Then gradually release, allowing your muscles to soften and relax for a few seconds. Remember to breathe throughout this process (have your breath start with your diaphragm, then chest), as you would when you are doing any other strength-training exercise. You can repeat this sequence 10 times and do three reps. Gradually work up to tightening your hold for more seconds at a time, increasing the intensity of your effort and the frequency.