A few light gymnastic exercises will get back your figure in about three month. Do them daily. Start gently, gradually increasing the load, this way the ligaments are stretched more effortlessly. If you feel a pain or weakness, take a break. It is better to do postpartum exercises more frequently, and not overload yourself.

FIRST WEEK
Strengthening the stretched and weakened pelvic floor and abdomen can be started from the first day after birth. Exercises for the pelvic floor and “bicycle” are also recommended for women who had passed through cesarean section.

PELVIC FLOOR EXERCISES STARTING FROM THE 1ST DAY
Everyday and many times during the day perform light exercises on the contraction and relaxation of the pelvic floor muscles. This will help out to get rid of spontaneous urination. Only after this you can start the exercises of the 2nd week. If you have stitches, strengthening the pelvic floor will help them to restore them to health.

“BICYCLE” STARTING FROM THE 1ST DAY
Lie on your back and alternately bring your knees to the chest and push them back, as if pressing pedals. Do every hour to avoid edema and improve blood circulation.

TRAINING OF ABDOMINAL MUSCLES STARTING FROM THE 1ST DAY
Breathe out and hold your breath, pull your belly then relax. Perform as often as possible.
Starting from the 5th day, if you feel well, start doing the subsequent exercise twice a day:
1. Lie on your back, put 2 in pillows under your head and shoulders, bend your legs at the knees and slightly move them apart. Cross your hands on the abdomen.
2. While exhaling lift your head and the shoulders, and gently push your palms on the sides of the abdomen, as if bringing them together. Keep this position for a few seconds, then rest while inhaling. Repeat 3 times.

SECOND WEEK
Starting from the 2nd week; try to start daily exercises described below. This system is considered to be performed for a period of 3 months. Repeat each after birth exercise as long as you are enjoying it. Start with leaning back.y After you get used to them, go on. If the new exercises seem to be hard, continue the tilting for a few days more. Don’t forget about strengthening the pelvic floor.

TILTING BACK
1. Sit down, prying apart and slightly bending the knees, hands folded on the chest.
2. Breathe out, lightly tilt back until you strain the abdominal muscles. Stay in that position, while maintaining normal breathing. Then straighten while inhaling.

LYING TWIST
1. Lie on your back, put hands alongside the body, and push your palms to the hips.
2. Slightly raising the head bend to the left and slide the left hand down the leg. Leaning back, relax, and then do the twist to the right. After you get used to this, try to bend to the left and right 2-3 times.

BODY STRETCHING
1. Lie on the back, bending and slightly prying apart the knees, put hands on the hips.
2. Exhale, lift your head and shoulders and touch your knees. If at first you can’t do this fine, do not worry – there is a time for everything. Relax while inhaling.

After getting used to this, try:
-a to pull the body more slowly and keep yourself in suspended position for longer time
- to raise head and shoulders, while hands folded on the chest
- to lift, while hands are connected behind the head.

PELVIC FLOOR TEST
As soon as 3 months after childbirth have passed the muscles have to become elastic again. Do a few jumps. If urine is released, you should exercise more. If this will still persists after 4 months, consult a doctor.
CAUTION!
If you had a caesarean section, doing strengthening of abdominal muscles and exercises of the 2nd week might be dangerous for you at this stage. Please consult your doctor. Feeling of ache is a signal that you must stop doing exercises.

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