Pregnancy and delivery of your new baby is a very challenging time for your body. You have just undergone one of the most dramatic physical changes any human can endure, and it is completely natural. Postnatal exercise can help to accelerate the healing and recovery of your body. With proper exercise you body will start returning to pre-pregnancy condition quickly.

Before starting postnatal exercise please check with your obstetrician and gynecologist. You do not want to risk doing more harm than good to your body. You may have vaginal tearing, separations in your abdominal muscles, and other conditions which must be treated cautiously as you begin exercising.

One of the most highly recommended exercises for women after pregnancy is Kegel exercises. These exercises are simply tightening your pelvic floor muscles and holding them for a count of five before releasing. You can do these up to five times each day for about 12 to 20 repetitions each time. These simple exercises will help you recover bladder control and start to firm up the muscles which have been unbelievably stretched during delivery.

Another highly recommended exercise is the heel slide. This exercise is very easy before pregnancy but may feel a little more challenging as a postnatal exercise. Lay down on your back with your legs straight out. Now slide one heel up, bending at your knee. The heel never leaves the floor, you simply slide it until the foot is flat on the floor, then lower and rotate legs. Do this with each leg for approximately 20 repetitions. This exercise starts to strengthen your abdominal muscles without putting too much strain on these muscles which have been stretched and separated during pregnancy.

One of the best overall exercises you can do is walking. Your nurses and Doctor were probably already prompting you to start walking in the hospital. Now is the time to get up and start moving more. Walking is fairly easy on the body, but engages large amounts of muscles for support. It helps to get your blood circulating and your entire body engaged in recovery. Even walking around the house carrying your infant is beneficial. If you have a treadmill go ahead and start using it while the baby sleeps. Again, as a reminder, check with your Doctor about your plans.

One last group of exercises you may want to add to your postnatal exercise routine. Pelvic rocking is a great way to improve lower back and lower abdominal strength without risking injury. You can do pelvic rocking while lying on the floor or while on your hands and knees in a crawling position. In either position simply rock your pelvis upwards and downwards. This simple exercise can be very beneficial when combined with the other exercises. You should never over exercise shortly after delivery, but getting started with simple exercises will help accelerate your recovery and healing. Ask your Doctor even before you leave the hospital and get started in improving your health, and taking care of your baby.