| Congratulations, you just brought your new bundle of | | | | of your feet on the floor. Place your palms on your |
| joy home. No doubt this moment is one of the most | | | | lower abdominals with the heels of your hands resting |
| miraculous events to have occurred in your life. Lots of | | | | on your hip bones. Inhale deeply, letting your belly rise, |
| new changes, new sounds, and new routines are | | | | and imagine filling your lungs completely. Then exhale, |
| forming in your household. More things need to be | | | | contracting your abs and pulling your navel towards |
| attended to and there seems little time to spare. So | | | | your spine, and contracting your pelvic muscles as if |
| how can I find time to Get Fit After Pregnancy? | | | | you were trying to stop urine flow. Repeat eight times. |
| If you exercised before and during your pregnancy | | | | (This exercise can be performed lying on your side |
| you will be able to start an exercise routine faster | | | | during pregnancy.) |
| (maybe 2 months after giving birth) but for a mother | | | | Swimming |
| that was not a big exerciser prior to her pregnancy | | | | This move strengthens the back muscles. Lie on your |
| maybe about 3 months or when your doctor gives | | | | stomach with your legs straight and your arms |
| you the go ahead to start your Get Fit After | | | | extended over your head. Inhale and then as you |
| Pregnancy program. | | | | exhale, contract your abs and stretch your right arm |
| Be sure to discuss any plans that you may have to | | | | and left leg away from your body without raising them. |
| start exercising after your pregnancy with your doctor. | | | | Then inhale, releasing the stretch but keeping your abs |
| One of the biggest concerns you should have is | | | | contracted. Repeat on the other side. To make this |
| whether or not you suffered diastasis (separation) of | | | | move tougher, lift your limbs two inches off the floor |
| your abdominal muscles. Your doctor will be able to tell | | | | as you stretch, quickening the pace as you switch |
| if this has happened to you. Overdoing it with your Get | | | | sides, in a swimming motion. Do three sets of eight |
| Fit After Pregnancy routine or starting any exercise | | | | repetitions. |
| too early could exacerbate this condition. | | | | Side Kicks |
| Mat-based Pilates exercises can be performed easily | | | | This exercise works the legs, hips, and abdominal |
| at home and are a great way to get back in shape. | | | | muscles. Lie on your left side, head resting on your left |
| Pilates exercises target the muscles affected by | | | | arm. Bend your right arm and rest it in front of your |
| pregnancy. "All of the exercises focus on | | | | torso to keep your weight supported. Bend your knees |
| strengthening the abdominals, the pelvic floor muscles, | | | | so that your body is in the position of a chair on its |
| and the back," explains Elizabeth Larkam, director of | | | | side. On the inhale, pull your right leg forward (keeping |
| Pilates and Beyond at Western Athletic Clubs. "And | | | | your knee bent). Then exhale, moving your right leg |
| since deep breathing is central to all of the exercises, | | | | behind you (knee still bent), stretching your hip flexors. |
| it's very relaxing as well." | | | | Do eight times, then repeat with the other leg. (This can |
| You can do this work out designed by Larkum in | | | | be done during pregnancy.) |
| about 20 minutes. These moves should be performed | | | | Leg Circles |
| at a slow to moderate pace because this workout | | | | This move strengthens abs. Lie on your back; knees |
| focuses on muscle control. These exercises take time | | | | bent to your chest, and hold your shins. Inhale and use |
| to get used to so don't worry if you are not | | | | your hands to guide your knees open toward your |
| accomplishing much right away. You'll need and | | | | shoulders. Exhale, contract abs and move knees |
| exercise mat and some comfortable clothing to get | | | | outward and down (as though along the edges of a |
| the most out of your Get Fit After Pregnancy | | | | circle) until they meet. Do two sets of eight circles. |
| workout. | | | | Along with your exercises be sure to have a good diet |
| Breathing Technique | | | | plan that will help you Get Fit After Pregnancy at a |
| This exercise is the basis of all Pilates moves. Focus | | | | healthy pace while assuring that you eat quality foods |
| on breathing this way throughout each exercise -- it will | | | | that will allow you to maintain the stamina required to |
| help you concentrate on the muscles you're working. | | | | keep up with your baby. |
| Lie on your back with your knees bent and the soles | | | | |