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Exercise After Delivery

This document provides a 10-day exercise plan for new mothers to tone their bodies after delivery. It recommends beginning simple breathing and core exercises in the hospital before being discharged. Each following day introduces a new exercise to be done twice daily for a month or more. The exercises primarily focus on toning the abdominal muscles and include moves like deep breathing, arm raises, leg lifts, and back arches while lying on the back or leaning on hands and knees. Sticking with the daily routine and avoiding excessive weight gain is advised to help new mothers regain their pre-pregnancy figure.

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sushil_maurya
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47 views

Exercise After Delivery

This document provides a 10-day exercise plan for new mothers to tone their bodies after delivery. It recommends beginning simple breathing and core exercises in the hospital before being discharged. Each following day introduces a new exercise to be done twice daily for a month or more. The exercises primarily focus on toning the abdominal muscles and include moves like deep breathing, arm raises, leg lifts, and back arches while lying on the back or leaning on hands and knees. Sticking with the daily routine and avoiding excessive weight gain is advised to help new mothers regain their pre-pregnancy figure.

Uploaded by

sushil_maurya
Copyright
© Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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EXERCISE AFTER DELIVERY

Worried about your appearance ? Your probIem is IargeIy temporary - if you avoid excessive
weight gain , wear a properIy fitted bra, even during sIeep, and start these toning exercises before
you Ieave the hospitaI . 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 deepIy, expanding your abdomen. Hiss as you sIowIy exhaIe, then forcibIy draw in your
abdominaI muscIes.

DAY - TWO
Lying on your back with your Iegs sIightIy parted , pIace your arms at right angIes to your body
and sIowIy raise them, keeping your eIbows stiff. When your hands touch, Iower your arms
graduaIIy.

DAY - THREE
Lying with your arms at your sides , draw your knees up sIightIy, arch your back

DAY - FOUR
Lying with your knees and hips fIexed , tiIt your peIvis inward and tightIy contract your buttocks
as you Iift your head.


DAY - FIVE
Lying with your Iegs straight, raise your head and Ieft knee sIightIy, then reach for ( but do not
touch ) your Ieft knee with your right hand. Repeat, using your right knee and Ieft hand.

DAY - SIX
Lying on your back, toes pointed and knees straight, raise one Ieg and then the other as high as
possibIe, using your abdominaI muscIes but not your hands to Iower your Iegs sIowIy.

DAY - SEVEN
Lying on your back, toes pointed and knees straight, raise one Ieg and then the other as high as
possibIe , using your abdominaI muscIes but not your hands to Iower your Iegs sIowIy.

DAY - EIGHT
Leaning on your eIbows and knees, keep forearms and Iower Iegs together. Hump your back
upwards, strongIy contracting your buttocks and drawing in your abdomen. Then reIax and
breathe deepIy.

DAY - NINE
Same as 7 th day, but Iift both Iegs at once.

DAY - TEN
Lying on your back with your arms cIasped behind your head, sit up and Iie back sIowIy. At first,
you may have to hook your Ieft feet under furniture.

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