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Six Exercises for New Moms

Getting your body back after having a baby is never easy. But it's also not as hard as you might think.

What's more, many experts agree that the sooner you start, the easier it may be to:

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lose the extra "baby fat"
tighten and tone muscles that can make it easier to care for your baby

Research also shows that a regular exercise program started soon after giving birth is not only good for your overall health but may also help reduce the risk of postpartum depression.

To help you get started, here are six exercises that can put you on the road to success.

Keep in mind before you start, though, that every pregnancy and delivery is different. So check with your doctor before engaging in any workout program after giving birth. If you experience any heavy bleeding, excessive soreness, headaches, or other unusual symptoms during or right after exercising, stop immediately and call your doctor for advice.

Exercise #1 -- Walking

It may not sound like much of an exercise, but according to the American College of Obstetricians and Gynecologists, walking is one of the easiest ways to ease into a fitness routine after giving birth. Everything from a leisurely stroll to a pumped-up power walk can do wonders for you and your body. And if you bring baby along in a front pack, you have an automatic extra "weight" that can increase the benefits.

For a variation, try walking backward or walking in a zigzag pattern to help keep your muscles guessing. You probably should not include baby in this activity, though, until you've mastered it and are certain of your balance.

Exercise #2 -- Deep belly breathing with abdominal contraction

This exercise is so easy you can do it an hour after giving birth. However, you'll probably have other things on your mind, and it won't hurt to wait for a more convenient time. This second set of exercises helps relax muscles. It also starts the process of strengthening and toning your abs and belly.

Here's what you do:

Sit upright and breathe deeply, drawing air from the diaphragm upward.
Contract and hold your abs/midsection tight while inhaling and relax while exhaling.
Gradually increase the amount of time you can contract and hold your abs.