Any doctor will tell you that rushing back to your exercise regime after the birth of your baby is not recommended. However, there are exercises that you can safely do in the first month after birth and that may even help the healing.
Kegel exercises are one of the best exercises for mothers who have had a natural birth, particularly if they had an episiotomy, tearing or bruising. They help to tighten up the vaginal muscles and can help fight problems like incontinence that sometimes accompanies childbirth.
To do kegel exercises, lie on your back on the floor, and then concentrate on tightening the muscles in your vagina, as though you want to stop urinating when you go to the bathroom. Repeat ten times and do them throughout the day in sets of ten.
Head and shoulder raises are another great exercise for new mums. Lie flat on your back on the floor with your knees bent. Place your arms under your head, with your elbows bent, and concentrate on using your abdominal muscles to raise your head and shoulders off the floor. Repeat eight to ten times and slowly work up to more. These exercises will take a while to work so don’t expect to see results immediately!
There are plenty of other exercises that new mums can do but it’s best to first consult your doctor to make sure it’s safe. Your doctor (or a personal trainer) can also advise you on exercises that are safe and effective for new mums.



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