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post-pregnancy
  

 

 

 

 

EXERCISE AFTER DELIVERY

Worried about your appearance ? Your problem is largely temporary - if you avoid excessive weight gain , wear a properly fitted bra, even during sleep, and start these toning exercises before you leave the hospital . Add a new exercise each day. Do each one 4 times - twice each day ( morning and evening ) for a month or more

 

DAY - ONE

Breathe deeply, expanding your abdomen. Hiss as you slowly exhale, then forcibly draw in your abdominal muscles.

 

DAY - TWO

Lying on your back with your legs slightly parted , place your arms at right angles to your body and slowly raise them, keeping your elbows stiff. When your hands touch, lower your arms gradually.

 

DAY - THREE

Lying with your arms at your sides , draw your knees up slightly, arch your back

 

DAY - FOUR

Lying with your knees and hips flexed , tilt your pelvis inward and tightly contract your buttocks as you lift your head.


DAY - FIVE

Lying with your legs straight, raise your head and left knee slightly, then reach for ( but do not touch ) your left knee with your right hand. Repeat, using your right knee and left hand.

 

DAY - SIX

Lying on your back, toes pointed and knees straight, raise one leg and then the other as high as possible, using your abdominal muscles but not your hands to lower your legs slowly.

 

DAY - SEVEN

Lying on your back, toes pointed and knees straight, raise one leg and then the other as high as possible , using your abdominal muscles but not your hands to lower your legs slowly.

 

DAY - EIGHT

Leaning on your elbows and knees, keep forearms and lower legs together. Hump your back upwards, strongly contracting your buttocks and drawing in your abdomen. Then relax and breathe deeply.

 

DAY - NINE

Same as 7 th day, but lift both legs at once.

 

DAY - TEN

Lying on your back with your arms clasped behind your head, sit up and lie back slowly. At first, you may have to hook your left feet under furniture.

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Recommended:  book
"The new parent"
by author Martha
 
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