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MoonDragon's Pregnancy Information
POSTPARTUM EXERCISES
(Losing The "Baby Fat" Concerns)


For "Informational Use Only".
For more detailed information, contact your health care provider
about options that may be available for your specific situation.





  • Postpartum Exercise Description
  • Advantages of Exercising
  • Exercise Suggestions
  • Resuming Pre-Pregnancy Exercise Routine
  • Notify Your Midwife or Health Care Provider




  • toning the body with free weights


    POSTPARTUM EXERCISE DESCRIPTION

    Following childbirth, a woman who gained an average amount of weight (25 to 35 pounds) during pregnancy can expect to regain her pre-pregnancy figure and weight in about 6 to 12 weeks. Exercising will help tighten the pelvic floor muscles (Kegel exercises), the abdominal muscles and strengthen the back muscles. Exercising for as little as 10 minutes a day and gradually increasing as time permits will help you get back into shape. A daily routine or a minimum of three times a week exercise program is better than an intermittent activity (e.g., just on weekends). If the birth was a cesarean, consult with the health care provider about when to begin an exercise program. Allow yourself extra time for healing of your incision before starting an exercise routine.

    Recovery time from childbirth will vary among women depending on pre-pregnancy fitness condition, amount of weight gained, how much the abdominal wall expanded and how much time and effort a woman is willing to give to improving her body. Additional factors include diet, amount of rest obtained and types of activities involved in.

    Crash dieting is never recommended to lose excess pregnancy weight, even if you are not breastfeeding. It can lead to excessive tiredness, general ill health and even depression. Eating sensibly with emphasis on nutrition will help you return to the peak of fitness.

    MoonDragon's Nutrition Information: Weight Control Diet
    MoonDragon's Nutrition Information: Weight Loss Diet
    MoonDragon's Alternative Health Information: Balanced Diet

    Plan an exercise program that includes aerobic activity (walking, biking, swimming, or others where you use special exercise equipment) along with specific exercises designed to tighten the pelvic floor muscles and abdominal muscles that are loose and soft.

    aerobic exercise - running aerobic exercise - tennis


    MoonDragon's Alternative Health Information: Choosing An Activity
    MoonDragon's Alternative Health Information: A Balanced Body
    MoonDragon's Alternative Health Information: Dealing With Stress
    MoonDragon's Alternative Health Information: Dealing With Difficult Emotions

    checking your pulse rate


    Discuss your specific exercise program with your health care provider and consult with a nutritionist to help you design a healthy weight loss program for your goals. If you are breastfeeding a baby, it is very important that you maintain a healthy dietary program for you and your baby. Always consult a health care provider before starting any type of exercise program, especially if you have health care issues such as cardiovascular/heart disease, hypertension, pulmonary/lung disease, asthma, or you smoke tobacco products.





    ADVANTAGES OF EXERCISING

  • Proper exercise Will help flatten the abdomen and tighten the perineum. Promotes healing of uterine, abdominal and pelvic muscles that were involved in pregnancy and childbirth.

  • Exercise can help avoid stress incontinence (leakage of urine).

  • Exercise helps avoid a dropping (prolapse) of the pelvic organs.

  • Exercise helps return loosened joints to normal.

  • Exercise reduces the risk of backache and edema (excess fluid) in the legs and feet.

  • Exercise provides an outlet for stress and lessens the likelihood of postpartum blues or depression.

  • A fitness program will condition and tone your body.





  • EXERCISE SUGGESTIONS

  • Any exercise program should be resumed gradually based on a woman's physical capability. Keep routines brief and frequent rather than one long session.

  • Begin a mild exercise program almost immediately following childbirth by performing pelvic tightening exercises (Kegel exercises) in bed. Continue to do these exercises daily. They can be done almost anywhere you are sitting or standing.



  • exercising with your baby



  • You will naturally be concerned about your slack belly muscles. A good way to tighten and tone muscles is to hold your stomach in. Practice pulling it in while you take several breaths, then relax. Repeat this throughout the day and make it a permanent habit. You will be surprised how effective this simple practice restores muscle springiness and flattens your stomach. Avoid the use of girdles or other elastic belt devices used to hold in flabby bellies. These do not help tone the stomach, but only delay their recovery.

  • A modified postpartum exercise program can begin almost immediately, and pre-pregnancy exercise levels can be resumed gradually over a few weeks. Women who had cesarean deliveries should wait a week before exercising. The changes that took place in your body during pregnancy may have put undue strain on your back. Now is the time to learn how to care for your back to avoid unnecessary back discomfort in the future.

  • Be aware of how you move your body to prevent damage or strain on your back and other joints. Never bend from the waist without bending the knees. Avoid any position in which your back is arched. Carry packages and baby high, close to your chest. Never twist your body to lift an object or to pick up or put down the baby; face them squarely. In general, when seated, it is restful to the back to have the knees higher than the hips. You will also find a rocking chair restful, as the back and forth motion changes the groups of muscles used.

  • stretching stretching


  • At home, start each exercise program with a warm-up and stretching. Consider learning Tai Chi and/or Yoga as a low stress method of moving, breathing and stretching.

  • curl ups


  • Abdominal muscles usually consist of crunches (curl ups). Lie on a firm surface with legs bent and feet flat on the floor. Place hands behind head, elbows to the side and lift head and shoulders a few inches off the floor. You will feel a tightening of the abdominal muscles. Do several, then rest a few seconds and do several more.

  • pelvic tilt pelvic tilt


  • Pelvic tilts can be combined with crunches or done alone. In the same position for crunches, press your back into the floor and lift the pelvis a few inches off the floor and then release. Do several, then rest a few seconds and do several more.

  • One of the best options for postpartum fitness is to join an exercise class specifically designed for new mothers. It will not only concentrate on the muscle groups that need strengthening, but will put you in contact with other new mothers going through the same emotional and physical changes as you are.





  • modified pushups


    RESUMING PRE-PREGNANCY EXERCISE ROUTINE

  • It is usually recommended to wait until after the 4 to 6 weeks postpartum visit following delivery to resume a vigorous exercise or fitness routine. Though this postpartum visit is considered the conclusion of your pregnancy, you body still has physical adjustments to make.

  • Discuss your exercise or fitness plans with your midwife or health care provider. It may involve running, jogging, bicycling, swimming or other strenuous activities. When you resume the activity, do so gradually and build up to your pre-pregnancy capability.


  • MoonDragon's Alternative Health Information: Benefits of Exercise



    NOTIFY YOUR MIDWIFE OR HEALTH CARE PROVIDER

  • If you or a family member wants additional information about postpartum exercises.


  • MoonDragon's Postpartum Holistic & Herbal Recommendations
    MoonDragon's Postpartum Care Index
    MoonDragon's Womens Health Disorders: Chronic Fatigue
    MoonDragon's Womens Health Disorders: Depression
    MoonDragon's Womens Disorders: Stress
    MoonDragon's Health & Wellness: Hypothyroidism
    MoonDragon's Anemia Information Index





    MOONDRAGON'S CLIENT HANDOUTS

    MoonDragon's Client Handouts about nutrition and diet for pregnant and breastfeeding mothers are available at the links below. Examples of sample diets and menus are given, including some holistic suggestions. Nutritional analysis for various foods and nutritional therapy information is also available.

    MoonDragon's Nutritional Guidelines
    MoonDragon's Nutrition Information - Diet Index
    MoonDragon's Pregnancy Diet





    POSTPARTUM CARE INFORMATION

  • Postpartum Care: Index
  • Postpartum Care: Weight
  • Postpartum Care: Diet
  • Postpartum Care: Bowel Movements & Urination
  • Postpartum Care: Bathing
  • Postpartum Care: Breasts & Breastfeeding
  • Postpartum Care: Perineal Care
  • Postpartum Care: Vaginal Bleeding (Lochia) & Menstruation
  • Postpartum Care: Exercise & Back Care
  • Postpartum Care: Sexual Intercourse
  • Postpartum Care: Contraception


  • PostPartum Visit: Day One
  • PostPartum Visit: Day Three
  • PostPartum Visit: Day Seven
  • PostPartum Visit: 4 to 6 Week Visit

  • Baby Care & Concerns
  • Fatigue & Exhaustion
  • Postpartum Depression (The "Baby Blues")


  • MoonDragon's Pregnancy Information: Pregnancy Information & Survival Tips
    MoonDragon's Pregnancy Index
    MoonDragon's Womens Pregnancy Health Information Index
    MoonDragon's Pediatric Information Index
    MoonDragon's Parenting Information Index
    MoonDragon's Nutrition Information Index






    MoonDragon's Womens Health Index

    | A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | Q | R | S | T | U | V | W | X | Y | Z |






    Health & Wellness Index





    AROMATHERAPY: ESSENTIAL OILS DESCRIPTIONS & USES


    Allspice Leaf Oil
    Angelica Oil
    Anise Oil
    Baobab Oil
    Basil Oil
    Bay Laurel Oil
    Bay Oil
    Benzoin Oil
    Bergamot Oil
    Black Pepper Oil
    Chamomile (German) Oil
    Cajuput Oil
    Calamus Oil
    Camphor (White) Oil
    Caraway Oil
    Cardamom Oil
    Carrot Seed Oil
    Catnip Oil
    Cedarwood Oil
    Chamomile Oil
    Cinnamon Oil
    Citronella Oil
    Clary-Sage Oil
    Clove Oil
    Coriander Oil
    Cypress Oil
    Dill Oil
    Eucalyptus Oil
    Fennel Oil
    Fir Needle Oil
    Frankincense Oil
    Geranium Oil
    German Chamomile Oil
    Ginger Oil
    Grapefruit Oil
    Helichrysum Oil
    Hyssop Oil
    Iris-Root Oil
    Jasmine Oil
    Juniper Oil
    Labdanum Oil
    Lavender Oil
    Lemon-Balm Oil
    Lemongrass Oil
    Lemon Oil
    Lime Oil
    Longleaf-Pine Oil
    Mandarin Oil
    Marjoram Oil
    Mimosa Oil
    Myrrh Oil
    Myrtle Oil
    Neroli Oil
    Niaouli Oil
    Nutmeg Oil
    Orange Oil
    Oregano Oil
    Palmarosa Oil
    Patchouli Oil
    Peppermint Oil
    Peru-Balsam Oil
    Petitgrain Oil
    Pine-Long Leaf Oil
    Pine-Needle Oil
    Pine-Swiss Oil
    Rosemary Oil
    Rose Oil
    Rosewood Oil
    Sage Oil
    Sandalwood Oil
    Savory Oil
    Spearmint Oil
    Spikenard Oil
    Swiss-Pine Oil
    Tangerine Oil
    Tea-Tree Oil
    Thyme Oil
    Vanilla Oil
    Verbena Oil
    Vetiver Oil
    Violet Oil
    White-Camphor Oil
    Yarrow Oil
    Ylang-Ylang Oil
    Aromatherapy
    Healing Baths For Colds
    Aromatherapy
    Herbal Cleansers
    Using Essential Oils


    AROMATHERAPY: HERBAL & CARRIER OILS DESCRIPTIONS & USES


    Almond, Sweet Oil
    Apricot Kernel Oil
    Argan Oil
    Arnica Oil
    Avocado Oil
    Baobab Oil
    Black Cumin Oil
    Black Currant Oil
    Black Seed Oil
    Borage Seed Oil
    Calendula Oil
    Camelina Oil
    Castor Oil
    Coconut Oil
    Comfrey Oil
    Evening Primrose Oil
    Flaxseed Oil
    Grapeseed Oil
    Hazelnut Oil
    Hemp Seed Oil
    Jojoba Oil
    Kukui Nut Oil
    Macadamia Nut Oil
    Meadowfoam Seed Oil
    Mullein Oil
    Neem Oil
    Olive Oil
    Palm Oil
    Plantain Oil
    Plum Kernel Oil
    Poke Root Oil
    Pomegranate Seed Oil
    Pumpkin Seed Oil
    Rosehip Seed Oil
    Safflower Oil
    Sea Buckthorn Oil
    Sesame Seed Oil
    Shea Nut Oil
    Soybean Oil
    St. Johns Wort Oil
    Sunflower Oil
    Tamanu Oil
    Vitamin E Oil
    Wheat Germ Oil





    HELPFUL RELATED MOONDRAGON NUTRITION BASICS LINKS

  • MoonDragon's Nutrition Basics Index
  • MoonDragon's Nutrition Basics: Amino Acids Index
  • MoonDragon's Nutrition Basics: Antioxidants Index
  • MoonDragon's Nutrition Basics: Enzymes Information
  • MoonDragon's Nutrition Basics: Herbs Index
  • MoonDragon's Nutrition Basics: Homeopathics Index
  • MoonDragon's Nutrition Basics: Hydrosols Index
  • MoonDragon's Nutrition Basics: Minerals Index
  • MoonDragon's Nutrition Basics: Mineral Introduction
  • MoonDragon's Nutrition Basics: Dietary & Cosmetic Supplements Index
  • MoonDragon's Nutrition Basics: Dietary Supplements Introduction
  • MoonDragon's Nutrition Basics: Specialty Supplements
  • MoonDragon's Nutrition Basics: Vitamins Index
  • MoonDragon's Nutrition Basics: Vitamins Introduction


  • NUTRITION BASICS ARTICLES

  • MoonDragon's Nutrition Basics: 4 Basic Nutrients
  • MoonDragon's Nutrition Basics: Avoid Foods That Contain Additives & Artificial Ingredients
  • MoonDragon's Nutrition Basics: Is Aspartame A Safe Sugar Substitute?
  • MoonDragon's Nutrition Basics: Guidelines For Selecting & Preparing Foods
  • MoonDragon's Nutrition Basics: Foods That Destroy
  • MoonDragon's Nutrition Basics: Foods That Heal
  • MoonDragon's Nutrition Basics: The Micronutrients: Vitamins & Minerals
  • MoonDragon's Nutrition Basics: Avoid Overcooking Your Foods
  • MoonDragon's Nutrition Basics: Phytochemicals
  • MoonDragon's Nutrition Basics: Increase Your Consumption of Raw Produce
  • MoonDragon's Nutrition Basics: Limit Your Use of Salt
  • MoonDragon's Nutrition Basics: Use Proper Cooking Utensils
  • MoonDragon's Nutrition Basics: Choosing The Best Water & Types of Water





  • RELATED MOONDRAGON HEALTH LINKS & INFORMATION

  • MoonDragon's Nutrition Information Index
  • MoonDragon's Nutritional Therapy Index
  • MoonDragon's Nutritional Analysis Index
  • MoonDragon's Nutritional Diet Index
  • MoonDragon's Nutritional Recipe Index
  • MoonDragon's Nutrition Therapy: Preparing Produce for Juicing
  • MoonDragon's Nutrition Information: Food Additives Index
  • MoonDragon's Nutrition Information: Food Safety Links
  • MoonDragon's Aromatherapy Index
  • MoonDragon's Aromatherapy Articles
  • MoonDragon's Aromatherapy For Back Pain
  • MoonDragon's Aromatherapy For Labor & Birth
  • MoonDragon's Aromatherapy Blending Chart
  • MoonDragon's Aromatherapy Essential Oil Details
  • MoonDragon's Aromatherapy Links
  • MoonDragon's Aromatherapy For Miscarriage
  • MoonDragon's Aromatherapy For Post Partum
  • MoonDragon's Aromatherapy For Childbearing
  • MoonDragon's Aromatherapy For Problems in Pregnancy & Birthing
  • MoonDragon's Aromatherapy Chart of Essential Oils #1
  • MoonDragon's Aromatherapy Chart of Essential Oils #2
  • MoonDragon's Aromatherapy Tips
  • MoonDragon's Aromatherapy Uses
  • MoonDragon's Alternative Health Index
  • MoonDragon's Alternative Health Information Overview
  • MoonDragon's Alternative Health Therapy Index
  • MoonDragon's Alternative Health: Touch & Movement Therapies Index
  • MoonDragon's Alternative Health Therapy: Touch & Movement: Aromatherapy
  • MoonDragon's Alternative Therapy: Touch & Movement - Massage Therapy
  • MoonDragon's Alternative Health: Therapeutic Massage
  • MoonDragon's Holistic Health Links Page 1
  • MoonDragon's Holistic Health Links Page 2
  • MoonDragon's Health & Wellness: Nutrition Basics Index
  • MoonDragon's Health & Wellness: Therapy Index
  • MoonDragon's Health & Wellness: Massage Therapy
  • MoonDragon's Health & Wellness: Hydrotherapy
  • MoonDragon's Health & Wellness: Pain Control Therapy
  • MoonDragon's Health & Wellness: Relaxation Therapy
  • MoonDragon's Health & Wellness: Steam Inhalation Therapy
  • MoonDragon's Health & Wellness: Therapy - Herbal Oils Index







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