Family Birth Center
Getting Back Into Shape Exercise Program
Exercise Program Following Delivery
No one has to tell you that having a baby is hard on the
body. Helping you to get your body back into shape is the
purpose of this section. The following exercises are designed
to help you:
- Re-tone muscles and regain shape altered during pregnancy
- Build up weak muscle areas, particularly the abdominal
muscle group, so you won't have difficulties during a later
pregnancy because of muscle weakness
- Provide the psychological value of helping you look your
best and. . .
- The practical value of helping you use your body efficiently
Remember, it is important that you have your doctor's approval
before beginning any postpartum exercise program.
Three Steps to a New You
Step One - These exercises are routines you can do
between the time you leave the hospital and the time you return
to your doctor for your six-week checkup.
Step Two - Ideal for reshaping your figure and re-strengthening
muscles, these exercises can be started following your six-week
checkup.
Step Three - These exercises are simple daily routines
which will help you maintain the figure you have regained.
At first, do these exercises a minimum number of times every
day. Take time to work up to the suggested repetitions and
don't allow yourself to become fatigued.
Step I - First 6 Weeks Muscle Toning Exercises
Continue the following four muscle-toning exercises daily
for a period of six weeks. Make sure you wear a good supporting
bra. Breast tissue is not elastic and if allowed to sag at
this time, it will remain stretched permanently.
FORCEFUL ABDOMINAL EXHALATION: An exercise to tone the abdominal
muscles.
 Procedure:
Lie on back, knees bent; one hand placed on abdomen. Inhale
slowly, raising hand as you do. Exhale forcefully, contracting
abdominal muscles, and hand on abdomen will lower.
PELVIC FLOOR CONTRACTION: An exercise to improve the tone
of the pelvic floor muscles.
 Procedure:
Lie on back, knees bent. Push knees together, tighten pelvic
floor by pulling up and in as if to hold back urine. Hold
5 counts.
PELVIC ROCK: To improve the strength of abdominal muscles
and relieve low-back strain.
Procedure:
Lie on back, knees bent; back will tend to arch, arms at side
with hands on pelvic bone. Tip pelvis by pulling abdominal
muscles toward ribs and pushing back flat on floor. Hold five
(5) counts.
HEAD RAISE: To improve strength of abdominal muscles.
 Procedure:
Lie on back, knees bent, hands placed behind head. Raise head
bringing chin to chest; then lift head and shoulders from
floor, curving upper back. Uncurve back as you return to floor.
Step II - After 6 Weeks Muscle Toning Exercises
 WAISTLINE
EXERCISES I: For strengthening the lateral abdominal muscles
and decreasing your waistline.
Procedure: Standing, feet 12" apart; right hand on waist,
left arm extended. Reach left hand to side of knee, pushing
down hard. Return to upright position, slowly. Repeat on other
side. 10 times per side.
WAISTLINE EXERCISES II
 Procedure:
Lie on floor, arms on waist, one knee bent, other leg extended.
Pull extended leg up into trunk. Make it feel shorter. Pull
hard as if weight were holding foot. 10 times each side.
 ABDOMINAL
EXERCISE I: For strengthening your oblique abdominal muscles.
Procedure: Lie on back, arms out to side at shoulder level;
knees bent, feet on floor. Roll hips and knees to right as
far as possible. Return knees to starting position, pushing
knees hard toward midline, as if something were resisting
you.  Then
repeat to the left. Keep shoulders flat on floor. 10 times
each side.
ABDOMINAL EXERCISE II: An exercise for maximum strengthening
of the abdominal muscles.
 Procedure:
Lie on back, knees bent, feet flat on floor. This exercise
should be done in progressions of increasing difficulty. The
basic body position is the same. Only the arm position changes.
Once you can do this exercise with arms at your side, progress
to arms on chest and later hands behind head. It will take
several weeks to increase strength sufficiently to manage
position C.
A. Arm Position: Arms extended at sides. Raise head, bringing
chin to chest. Roll up to sitting position. 10 repetitions
then progress to: 
B: Arms across chest.
C: Hands behind head.
THIGH EXERCISE: An exercise to retone and strengthen the
outer and inner thigh muscles.
 Procedure:
Lie on right side. Rest cheek in palm of right hand; left
hand pressed against floor. Raise both legs at the same time
toward ceiling. Keep legs straight and together. Do not flex
legs at hips when raising legs. Hold five counts. Lower slowly.
Repeat 5 times.
LOW BACK EXERCISES: While this exercise is used in STEP
I, for abdominal muscle toning, it is used here primarily
to give low back relief.
Procedure:
Lie on back, knees bent. Arms at side with hands on pelvic
bone. Tip pelvis by pulling abdominal muscles towards ribs
and pushing back flat on floor with buttocks muscles. Hold
5 counts and repeat exercise 10 times.
VAGINAL EXERCISE I: These two exercises are to add continued
voluntary control and strength to your pelvic floor muscles.
 Procedure:
Sit in chair, press knees and inner thighs together. Contract
vaginal muscles, pulling up and in. Hold for 5 counts. Relax,
Repeat exercise 5 times.
VAGINAL EXERCISE II
Procedure: When urinating, stop the flow of urine; hold
for 5 counts. Relax.
Step III - Figure Maintenance Exercise Routines
In every exercise period, do the five exercises below 10
times each. All your abdominal muscles will be exercised and
you will maintain necessary muscle tone.
Waist Exercise No. I
Abdominal Exercise No. I
Abdominal Exercise No. II
Low Back Exercise
Vaginal Exercise No. I
When conducting your daily household activities. remember
to:
- Keep your back as straight and erect as possible when
walking.
- Squat when picking things up from floor.
- Don't lean from waist.
- Only carry your baby on one hip occasionally, not regularly.
Congratulations on Your Brand - New Baby!
Along with the many new routines you'll be performing daily,
your reconditioning program awaits you. If you will do these
simple exercises and stick with them throughout the program,
you'll be on your way back to having the same good shape you
enjoyed before your baby arrived. For your physical and emotional
well-being, the rewards are definitely worth the effort.
If you have any questions about this program or would like
additional information, please call your Battle Creek Health
System's Family Birth Center.
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