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    Post-Pregnancy Shape-Up

    After your pregnancy, the baby isn't the only thing that needs tender loving care. A new mother's body also needs special attention. While you can expect to lose about 12 pounds immediately after delivery, complete postpartum recovery can take weeks or even months. From sound nutrition to adequate sleep, make sure you follow your doctor's orders when it comes to helping your body heal. Be sure to talk to your doctor about when it would be safe for you to start easing back into exercise after you have your baby.

    An important part of caring for your body is engaging in an exercise program that will help you become more fit and energetic -- a must for you and your baby. Here are some exercises you can discuss with your physician:

    Kegel exercises are designed to strengthen a muscle called pubococcygeus (PC), which encircles the urinary opening. They help to increase bladder control, reduce the occurrence of hemorrhoids and restore muscle tone in the vagina after childbirth. One way to strengthen the PC muscle is to tighten it, hold for a count of three, and then relax.

    You can take advantage of the countless hours spent in a chair feeding the baby by performing isometric exercises. Tighten your gluteals (buttocks) and hold for two to three seconds. Then release and repeat five times. Straighten your legs and tighten your quadriceps (front of thighs). Hold for two to three seconds then release. Repeat five times. Sitting with your lower back square against the seat, pull in your abdominal muscles. Hold for two to three seconds then release. Repeat five times. Similar exercises can be done for the hamstrings, calves and shoulders.

    Light abdominal curls, pelvic tilts and bridging exercises can help strengthen your "anatomical girdle" muscles, which support your lower back and abdomen, so you will be able to more comfortably perform daily tasks, such as picking up your baby.

    Bridging -- Lie on the floor with knees bent at 90 degrees and feet flat on the floor, shoulder-width apart. Place hands next to your hips on the floor. Contract your lower back muscles and gluteals (buttocks) to lift your hips off the floor. Shoulders and upper back remain on the floor. Hold for 10 seconds then return to start position. Repeat eight to 12 times.

    Pelvic tilts: Kneel on all fours with your back parallel to the floor. Inhale; then exhale as you curve your lower back up and contract your abdominals toward your spine. Hold for 10 seconds. Inhale again as you lengthen your spine by returning to the start position with your back straight. Repeat 10 times.

    You can take brief walks around the house, and then take walks around the neighborhood, bringing your baby along in a stroller. Build up to 20 minutes in duration.

    After walking, while your body is warmed up, perform a comprehensive stretching routine such as the Basic 10 found in the drkoop.com Fitness Center. Greater flexibility helps minimize the risk of injury while promoting relaxation and stress management.

    If vaginal bleeding increases after exercise, you may have overdone it and need to rest. At your six-week doctor visit, ask if it is okay to resume a normal exercise program. Once your doctor has given you the go-ahead, ramp up your exercise sessions with a cardiovascular routine that gets your heart rate within its target zone for at least 20 minutes in duration, preferably 25 to 30 minutes. Engage in cardiovascular activities such as brisk walking, jogging and cycling three to five times per week.

    Begin a full-body weight training routine that will strengthen and tone your major muscle groups while revving your metabolism. If possible, look for a health club that offers resistance equipment, cardio machines, a knowledgeable staff and babysitting services.

    As your baby grows, consider exercises that you can do together, such as cradling the baby in your arms and performing squats. You can also add resistance to your abdominal curls by laying your baby on your chest. Joining a group exercise class designed specifically for mothers and babies is a good way to be active, too.



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