Body Conditioning Exercises

Question 1

ACDG (American College of Obstetricians and Gynecologists)

Answer 1

• Drink 8 oz water 30-60 minutes before exercise
• Eat high protein snack before exercise
• Exercise should begin with 5-10 minute warmup
• If exercise is longer than 20 minutes, drink 16 ounces of water while exercising
• Do not exercise outdoors if temperature is above 80 degrees
• Cool down should be done after exercise

Question 2

C Curves

Answer 2

• Sit on a flat surface, leaning slightly on “sitz” bones located in lower pelvis with legs crossed
• As you inhale raise arms above your head
• Exhale as you roll back off the “sitz” bones and bring arms out in front
• Use abdominal muscles to lift and hug baby
• Inhale and using inner thigh muscles, roll back up onto “sitz” bones and raise your arms over your head

Question 3

Super Kegels

Answer 3

• 3 a day
• Want muscles toned but not too much to the point where mom can’t relax
• On flat surface, sit on the “sitz” bones with legs shoulder width apart and feet firmly on ground
• Slowly inhale and tighten and raise muscles of pelvic floor
• Hold tightened muscles for minimum of count to ten, then slowly release the muscles as you exhale

Question 4

Squatting

Answer 4

• Stand with feet comfortably apart and turned slightly outward (hold onto table or stable chair for support if needed)
• Lower buttocks toward floor making sure that knees do not extend past toes and stay flat on floor
• Allow pelvis to totally relax in this position
• Using leg muscles, press feet into floor pushing yourself into standing position
• If you are unable to squat unassisted, partner can be used to assist with balance

Question 5

Pelvic Tilt

Answer 5

• Assume position on hand and knees with wrists aligned with shoulders and knees aligned with hips, back should be in straight position
• Tuck pelvis under by tightening buttocks and lower abdominal muscles and arch upper back slightly toward ceiling
• Relax pelvis and allow back to return to straight position
• Do not hyperextend back allowing lower back to sag toward floor
• Keep head an neck in comfortable position looking down or slightly ahead but do not raise head higher than shoulders as this will hyperextend lower back