Postnatal exercises are important after childbirth. They not only make your body fit and alert but are also important for your overall well-being.

 
Benefits Of Postnatal Exercises:
  • The postnatal exercises ideally help in the following ways:
  • Help enhance your mood by increasing the release of good chemicals.
  • Postnatal exercises will help you regain your actual self.
  • Heal your once pregnant body by getting rid of aches and pains.
  • Helps in weight loss management if consistently pursued along with a balanced diet.
  • Replenish your tired body with vigor and vitality that you need to raise your baby.
  • Enhance the stamina levels, helping you to take charge during motherhood.
  • Tone your body and make it flexible.
  • Reduce the heavy postnatal depression with a healthy mind.
Ideal Exercises After The Delivery:

The postnatal exercises are safe for both vaginal and cesarean childbirths.

The three types of postnatal exercises that you can gently start off with:

1. Lower Belly Exercises:
  • Lower belly exercises work in tandem with your pelvic exercises to give you a more fit body. Doing lower tummy exercises helps lose baby fat in the area.
  • Most of the postnatal tummy exercises are based on breathing.
  • Inhale and exhale slowly as you hold the breath for a few seconds while holding your pelvic floor muscles.
  • Once you have tightened your pelvic area, gently push your belly button upwards and then downwards.
  • Ensure that you are not moving your back or holding your tummy area too tight.
  • At first these exercises may feel difficult but you will find yourself accustomed to them soon.
  • Consult a trained physical fitness trainer to understand the kind of belly exercises you can actually start off with. 
2. Pelvic Floor Exercises:
  • Pelvic floor exercises are very important after pregnancy.
  • These exercises strengthen your pelvic muscles, helping you avoid urinary incontinence.
  • Pelvic exercises aid in a quicker healing of your perineum and vagina by improving the blood circulation around that area.
  • This in turn reduces the swelling and bruising that would have happened during normal delivery. 
3. Walking:
  • Walking is a very important exercise regimen that will help you stay fit.
  • Your doctor would have asked you to start walking few hours after the delivery itself.
  • This is to avoid forming blood clots in the body.
  • Walking also helps you stay fit and agile.
  • Start with short walks of about ten minutes and increase time gradually.
There are exercises that strictly cannot be done immediately after delivery, for atleast six-eight weeks after delivery. 
 
Swimming is not recommended as it may lead to a sudden bleeding or a vaginal discharge called lochia.
Certain exercises are not allowed in case you had a cesarean or stitches during the vaginal delivery. Your doctor will recommend only the gentler exercises that you have to comply with.
Hand and knee exercises are a strict no as these movements can lead to the formation of clots in the area where your placenta was attached during pregnancy.
 
4. Postnatal Exercises For Strong Pelvis, Upper Back And Neck after 6 weeks of delivery:
 
 
1. Pelvis Tilts Lying Down:
  • Lie either on the floor or on the bed.
  • Placing a pillow under your head, bend your knees by lifting them up.
  • Now tighten your pelvic muscles and pull your tummy inwards.
  • Hold the position for three seconds before you relax.
  • Repeat the exercise 10 times.
  • Do not forget to keep breathing throughout the exercise.
 
2. Pelvic Tilts While Sitting:
  • Sit on a stool or chair with your feet on the ground. 
  • Tighten your pelvic muscles while pulling your tummy inside.
  • Arch your back in such a way that your chest and bottom stick out.
  • Hold the position for few seconds before you relax.
  • Do not forget to breathe throughout the exercise.
 
3. Upper Back:
  • Sit upright with arms crossed over your chest. Twist your body to the left and then to the right. Repeat the exercise 10 times in each direction.
  • Sit and join your palms behind the neck.
  • Twist your body to the left and then to the right.
  • Repeat the exercise 10 times in each direction.
  • Sit and join hands together in the front.
  • Raise your arms above your head and stretch as far as your can.
  • Hold the position for two to three seconds.
  • Release and get back to the position. 
4. Neck:
  • Sit comfortably with your legs crossed in a squatting position.
  • Turn your head slowly to the right and then to your left.
  • Rotate your head five times each in clockwise and anticlockwise direction.
  • Release. 
Points To Remember:
  • You will find it exhausting and time consuming at first, but keep going.
  • Do not expect magical results from your postnatal exercises. Your body will take time to respond.
  • Do not overdo the exercises once you feel that you are good to go.
  • Follow the instructions given by your doctor and your trainer for the exercises during the first six weeks after delivery.
  • Do not hit the gym for an aggressive workout taking your own call.
  • Consulting your doctor after the six week time period is a must to understand if your body is fit and where you stand in terms of physical fitness.
  • Do not put pressure on your lower abdomen or lift heavy objects during the first six weeks. This is the time when your pelvic and tummy muscles heal completely.
  • Talk to your doctor to understand the important measures to follow before starting off on the postnatal exercise schedule.