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Post-Pregnancy Exercises



Kegel Exercises

These internal squeezes help strengthen your pelvic floor muscles. If you've just given birth, Kegels are helpful for improving bladder control, tightening the vagina, and healing the perineum.
 

How to do Kegel exercises

First, locate your pelvic floor muscles by trying to stop your flow of urine while going to the bathroom. Now, contract those muscles. Hold the contraction for three seconds and then relax for three seconds. Repeat 10 times.
 

Pelvic Tilts

These exercises are effective for regaining abdominal strength and realigning your pelvis after pregnancy. Picture your pelvis like a bucket: When your baby grew, the bucket tilted forward (called an anterior pelvic tilt). Your goal now is get your pelvis back into a neutral position.
 

How to do pelvic tilts

Lie down on your back with knees bent, feet flat on the floor. Draw in your abdominals without squeezing your glutes (the big muscles in your butt). Tilt the pelvis back so the small of your back is pressed against the floor. Hold for five seconds and repeat 10 times.
 

Shoulder Retractions

Targeting your shoulder blades — the scapulae — is a great way to improve your posture. If you find yourself hunching over your new baby all the time, doing these retractions regularly will help realign your shoulders.
 

How to do shoulder retractions

Sit or stand with your spine and head erect (your ears should be in line with your shoulders). Squeeze your shoulder blades back and together as if cracking a walnut between them. Hold for one second and release. Repeat 15 times, three times per day.

 

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