Exercise can regain shape after delivery
Although you cannot diet if you are breastfeeding, you should, however, eat sensibly. Foods that are nutritious help build up your breast milk. You are advised to exercise daily to help regain your pre-pregnancy shape fast and also energize you for those late-night feedings and early morning colic attacks.
- Leg Slides - Lie on your back, knees bent, feet about 30 cm. apart, soles flat on the floor. Slowly extend both legs until they are flat on the floor. Slide your right foot, flat on the floor, back toward your buttocks. Keep the lower part of your back against the floor. Slide your leg back down. Repeat with your left foot. Start with three or four slides per side, and increase gradually until you can do a dozen comfortably. After 3 weeks, move to a modified leg lift, lifting one leg at a time slightly off the floor, and lowering it again very slowly.
- Head Lifts - Lie on your back, bend your knees, and place the soles of your feet flat on the floor about 30 cm. apart. Take a deep breath. Then exhale as you lift your head from the floor. Take another deep breath as you slowly lower your head to the floor. Try to lift your head a little higher everyday.
- Shoulder lifts - Lie flat on your back with your knees bent and your hands at your side. Take a deep breath and relax your abdomen. Exhale slowly, reach forward with your arms and lift your head and shoulders off the floor. Take another deep breath as you lower your shoulders to the floor.
- Curl-ups - Lie flat on your back with your knees bent and your arms at your sides. Press your lower back flat on the floor. Take a deep breath. Then exhale as you reach forward with your arms and slowly raise your shoulders and head to a point that is halfway between your knees and the floor. Take a deep breath as you slowly lower yourself to the floor.
- Pelvic Tilt - Begin on your hands and knees. Relax your back and inhale. Exhale and pull your buttocks forward while rotate your pubic bone upward. Count to three, then inhale and relax. Repeat this exercise five times.
As you begin to feel stronger, add one or two repetitions each day.
