Teen Pregnancy Forum - Pre And Post Birth Excercises....

These will help to make your bellies feel like they did b4 pregnancy, so I hope they help

the following exercises will help strengthen and maintain muscles. They are also useful in relieving and preventing back pain.

It is possible to do these exercises all the way through your pregnancy and the postnatal period, as long as you feel comfortable. Be aware of your breathing patterns during these exercises. Don't hold your breath - breathe normally. The number of repetitions you do of each exercise will depend very much on how you are feeling. It is better to do fewer exercises properly and with total awareness than to aim for a high number of exercises. Eight to twelve repetitions are recommended if you are feeling comfortable. If you experience any pain or strain, especially from your back, abdomen or pelvic regions, either modify the exercise or avoid it altogether.

Abdominal exercises (tummy tucking)
you can do these exercises (a) standing or (b) on hands and knees.
Do these exercises frequently during the day, for example, while doing housework or whilst bathing the baby. Try tummy tucking whenever you move, and this will help support your back.
These exercises will maintain or improve abdominal muscle tone.
Remember: do not hold your breath while doing the exercises
legend:

stand with feet apart and knees slightly bent. Put your fingers on the widest part of your stomach, below your navel.
Pull your tummy in away from your fingers - hold for a few seconds and then let go.

On all fours - hands and knees-remember:
do not move your pelvis or back in any way when you do this exercise

put your hands on the floor (keep them shoulder distance apart), with your knees bent under your hips pull your tummy in without holding your breath - hold for a few seconds and then let go.
To progress this exercise on hands and knees, tummy tuck, then, holding your body as still as possible, lift one arm up level with your shoulder.
Hold for a few seconds and then lower your arm.
Repeat with the other arm.

Back stretches - to help relieve backache and maintain mobility.
Starting position: kneel on all fours* tuck in your tummy and round your back upwards, with tail bone tucked in and head gently lowered between the arms.
* hold for a few seconds, then relax.
These exercises will help keep mobility in your spine.

Pelvic rotation
starting position: stand with your feet comfortably apart. Bend your knees slightly. Place your hands on your hips. Rotate your pelvis clockwise (as in belly dancing).
Repeat in an anti-clockwise direction.

Pelvic tilting: also assists in relieving backache
starting position: stand with your feet comfortably apart.
Bend your knees slightly.
Place one hand on your abdomen and the other on your lower back.
Imagine your pelvis is a basin and tip it slowly backwards and forwards.
Repeat this exercise on all fours (on hands and knees).

Pelvic floor exercises
it is very important for you to exercise and strengthen the pelvic floor muscles during your pregnancy, and to continue these exercises after the birth of your baby. The pelvic floor muscles, which are around your vagina and urethra (front passage) and your anus (back passage) help to support the pelvic organs. These muscles form a sling running from the pubic bone at the front, to the tailbone at the back. If these muscles are weak, you may lose control of your bladder and bowel, experience the sensation of 'something coming down' into the vagina, or you may suffer from decreased sexual sensation. Exercises help to keep the muscles strong.

Good bladder habits
you need to drink at least 2 litres of fluid a day, and while you are breastfeeding, increase this to at least 2.5 litres a day.
Do not go to the toilet 'just in case'.
Be careful of how much caffeine you are drinking as caffeine can irritate the bladder. Remember that chocolate, tea, coffee and cola drinks contain caffeine!

Good bowel habits: straining to empty your bowels can lead to weakness and damage to the pelvic floor muscles, so:
avoid constipation and straining when you empty your bowels.
Always empty your bowels when you get the urge to do so.
Maintain a good fluid intake, as above.
Eat lots of fibre - fruit, vegetables at every meal, wholemeal bread
use a foot stool so your knees are higher than your hips when you open your bowels. Don't push - instead bulge your belly forwards like a basket ball, this allows your pelvic floor to let go.
It is important that the muscles of the pelvic floor relax so that you can open your bowels correctly.

Rest and relaxation
it is very important to get rest during your pregnancy and in the early postnatal time.
After the birth, a good position in which to rest, is lying face down with pillows under your hips. This is especially helpful for your back and pelvic floor

other exercise
other safe exercises include walking and swimming.
Aim to exercise 3 times a week for 20-30 minutes. Make sure you can talk comfortably while exercising - if not, slow down a little. If you have just had your baby, wait until the vaginal discharge has finished before swimming. It is important to wear supportive, comfortable flat shoes e.G. Joggers. Begin walking on flat surfaces increasing time and distance as you progress. Sport or other exercise can usually be started 6-8 weeks after a vaginal birth, or 2-3 months after a caesarean birth. Start gently and progress gradually at your own pace within your limits of comfort and fatigue. Avoid exercise that causes pain or strain in muscles or joints. Low impact aerobics, (no jumping), aqua-aerobics (exercise in the water) or a specially designed programme in postnatal classes would be bes