What Is a Good Postpartum Workout Plan?


Quick Answer

A good postpartum workout plan should start easily and build slowly, after clearance from a doctor, with pelvic tilts a few times per day and kegel exercises. A daily walk is also a good start to a postpartum workout plan, as 150 minutes per week of aerobic exercise is recommended for postpartum women.

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Full Answer

Pelvic tilts involve laying on the floor with knees bent, tightening the abdominal muscles and tilting the pelvis up enough to flatten the back against the floor; this position should be held for 10 seconds. Pelvic tilts should be repeated five times at first, slowly working up to 15 to 20 times per day. Kegel exercises can be practiced while going to the bathroom because they exercise the muscles that stop the flow of urine. Kegels can then be practiced anywhere and at any time throughout the day. A slightly more advanced exercise plan includes two sets of 40 leg extensions, leg curls, adductors lying on the back and standing on tip-toe per day; two sets of 20 lunges and adductors lying on the side; two sets of 50 toe-taps; and 50 crunches. Moving on to the next level would include two sets each per day of crunches and crunches with leg lifts, two sets of 15 reverse crunches and two sets of 10 crunches while crossing one leg over the other and turning the torso to one side. A doctor's clearance is especially important before beginning abdominal exercises like crunches. Push ups are easy exercises to tone the arms. Start with a goal of 10 and work up to three sets of 10 per day.

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