Shaping Up After Delivery

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You may be dismayed to find that even after childbirth you haven't shed those extra kilos. You have to take into account the leftover fluids that distend your belly and your enlarged uterus that will take a little time to shrink to its normal size. With some gentle exercising everyday, your figure can return to its normal form again, although your stomach muscles may not be as firm as they were before. Build up your workout, slowly at first, as your ligaments are still soft and stretchy. Always stop if you feel pain or tiredness.

You can begin walking and working on exercises for your abdomen, lower back and pelvic muscles the day after your delivery, as long as you have had a normal vaginal delivery. During the first six weeks, you can start walking to increase your circulation and get some general exercise. Do what you can handle, even if it's only for 10 to 15 minutes. Increase the time duration, as you get stronger. Let your arms swing naturally by your sides.

After you've received your doctor's approval, move on to 50 to 60 minutes of continuous walking, for four to five days a week. Of course, you can take a stroller and your baby along with you. Once you can walk comfortably for 20 minutes, begin to increase your speed.

With a new baby around, finding the time to fit exercise into your daily schedule is difficult but not impossible, as long as you make it a priority. Try to do three 10-minute sessions a day if you can't fit in a full 30 minutes at one time. And be sure to find an activity that you enjoy and look forward so that the exercise doesn't seem like a chore.

Keep these tips in mind as you are working towards a flat stomach.

Weigh yourself only once a week to keep the stress of slow weight loss to a minimum. Losing about a pound per week is safe.

If you're new to the joy of exercising, start slowly and increase your intensity and duration over time. If you exercise too hard too soon after your delivery, your vaginal flow may increase.

Laud yourself for small goals and achievements, such as exercising three times per week.

This isn't the time to diet to lose weight. If you're nursing, you will need to eat about 500 calories more per day as compared to when you became pregnant, including 65 grams of protein. Though milk production is largely independent of nutritional intake during the first few months of nursing (the fat accumulated during pregnancy provides a ready supply of calories), if your diet isn't adequate you're more likely to experience fatigue and listlessness.

Cut down your exercise routine by half in hot weather or when you feel under the weather.

Try to exercise early in the morning or late in the evening when it's cooler. Wear light clothing.

Drink plenty of water both before and after you exercise, so that you don't get dehydrated.

And don't worry, it will take some time for you to get back your pre-pregnancy shape. So be patient!