Week 1, Day 1

Exercise no. 1

Pelvic Tilt

Do this move as early as one week after you have your baby if you had a vaginal delivery; if you had a C-section you might have to wait 8 to 10 weeks. Lie on your back with your knees bent and a pillow under your hips and another between

Exercise no. 2

Pelvic Bridge

After six weeks, add this move to your routine. Lie on your back with feet hip-width apart, knees bent. Inhale, then exhale as you draw your abs up and in toward your spine. Tilt your pelvis up, lifting your hips off the floor into a bridge. Slowly lower down to

Exercise no. 3

Heel Slides

Lie on your back with your knees bent, feet hip-width apart and abs drawn in. Flex your left foot, pressing your heel into the floor. Keeping your pelvis still, inhale, then exhale as you use your deep abdominal muscles to push your left heel away from your body, keeping the

Exercise no. 4

Towel Pulse

Lie on your back, knees bent. Place a towel across your upper shins and grasp each end. Pull the ends of the towel and squeeze thighs together. Inhale, then exhale as you draw your abs in and lift your shoulders off the floor. Hold, and contract and release, your ab

Exercise no. 5

Single-Leg Stretch with Towel

Add this move at 12 to 14 weeks postpartum, doing moves 1–5 in order. Lie on your back with your knees above your hips and your shins parallel to the floor. Place a small towel on top of your thighs, hold on to the ends and push against your thighs

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