5 Get-Fit Moves for New Moms

2. Pelvic Tilts
This simple exercise helps realign the body, eases back pain and strengthens the abs (particularly the transverse abdominals). You can add Kegels to this exercise for added core strengthening.

• Lie on your back with your knees bent and feet flat on the floor.
• As you exhale, tuck your tailbone under, rocking the pelvis so that your lower back is flat on the floor.
• Inhale and release the pelvic tilt again so that your lower back lifts off the floor into a slight arch.
• Do 10 reps.

3. Cat Stretch
Like pelvic tilts, but performed on all fours (hands and knees), the cat stretch uses gravity to add a little resistance for strengthening. In this position you also have more freedom of movement to stretch the whole length of your spine.

• On hands and knees, breathe out as you pull in your tummy muscles, lifting your abdomen up towards your spine and arching your back—like a cat.
• Keep the elbows slightly bent and hold for 3 or 4 seconds, as you continue to breathe.
• Lower with control to the starting position, lengthening from your tailbone to the crown of your head, shoulders relaxed.
• Repeat 10 times.

4. Walk
Walking is the best option for slowly and safely regaining your stamina during the early postnatal period. It is a good idea to skip anything that creates impact on your body until you are at least 2 months recovered. Walking will help increase circulation and draw fresh oxygen into the body, promoting healing and boosting your energy level. Walking also allows you to spend time with your new baby outdoors (or get some alone time when you need a break). Here are some tips for making the most of your walks:

• Walk outdoors where you can enjoy the sights, smells and fresh air.
• Allow enough time walking to deepen your internal conversations about your new life, your baby and your plans for the future.
• As you build stamina, gradually increase your distance and pace.

5. Postnatal Posture Check
In the months after giving birth, heavy breasts, a weak core and tired shoulder muscles (from constantly holding a new baby) can all cause new moms to hunch forward. Thankfully, practicing some basic postural alignments can help combat those aches and pains, and—bonus!—sitting tall helps restore your core strength. Your ideal sitting position should include a neutral spine and pelvis, allowing the spine to follow its natural “S” curve. Here’s how to get there:

• Instead of hunching forward or leaning back with the tailbone tucked under, do your best to sit on your sit bones.
• Sit with your knees and hips bent at right angles when in a chair or on the couch.
• Use a lumbar support pillow behind your low back to help keep the spine and pelvis in neutral alignment.
• Keep your head and neck in alignment—ears in line with shoulders, so the back of your neck is long and your chin is drawn slightly back.

When you find yourself ready to move on, you might consider joining a “mommy and me” or structured postnatal fitness class. It’s a great way to ease into a new postnatal fitness regimen. Look for a class taught by a certified pre/postnatal instructor. These classes also give you the chance to exercise safely while spending time with other new moms, giving you additional support during this exciting but challenging time.