So your little bundle of joy has arrived, and the weight gain you were hoping was mostly water and baby has not disappeared overnight. What’s a new mum to do? First, relax and give your body time to recover.  Your body has gone through incredible changes during the nine months of pregnancy; don’t expect to be back to your pre-baby self in a few short weeks.

Right after baby arrives, kegel, kegel, kegel! This often neglected exercise engages the pubococcygeus (or PC) muscle, helping to prevent urinary incontinence and uterine prolapse. Tighten your front and back passages, feeling a gentle squeezing and lifting in the pelvic area. Practice several times a day, varying the amount of time holding the squeeze, e.g. doing ten kegels, holding each for a count of three, then doing ten kegels in quick succession. Another important post–natal exercise is the pelvic tilt. Lying on your back with your feet on the floor, contract the PC muscle, imagining that your pelvis is a bowl filled with water that you are trying to spill onto your chest. In the starting position, you should feel a space between your lower back and the floor; as you tilt your pelvis, your lower back should be flat to the floor. Hold for a count of three, relax and repeat. Try three sets of ten repetitions to start.

When you feel up to it, short walks with baby are a great way to gradually reintroduce exercise into your daily routine. Each day, walk a little further and stimulate your body’s “feel good” chemicals, endorphins. Research has shown that exercise can reduce the risk of post-partum depression. Exercising with your baby is a great example for your little one, and the rest of the family!

The information provided in this article is of a general nature. Consult your health care provider before starting any post-natal exercise program.

Article written by Anna Wessell, instructor for Core Essentials’ Baby Stroller Boot Camp in Nanaimo, BC. She can be contacted at 250-390-3160, or email core_essentials@shawbiz.ca. Core Essentials is an exhibitor at the Vancouver Island Baby Fair in Nanaimo, June 5 & 6 at Beban Park Social Centre.