During pregnancy and childbirth the pelvic floor muscles and the abdominal muscles become very stretched. They stay like that after the baby is born and consequently do not function properly. The longer the muscles are left slack the longer it takes to restore them to normal. The following exercise performed on a firm surface during the first week after childbirth will tone up and strengthen the affected muscles.

AN EXERCISE TO STRENGTHEN THE PELVIC FLOOR MUSCLES

Clench and draw in the muscles in and around your anus and vagina. Continue to clench the muscles while counting slowly up to four. Relax, pause and repeat four times. At first you may not be able to get beyond a count of one. But by the third or fourth day after childbirth you should be able to do the full count without causing strain. The exercise is performed at hourly intervals during the day in the following three positions.

Position 1
Lie on your side on the floor or bed, with your head on a pillow. Bend your right leg and rest it on another pillow. Then perform the exercise.

Position 2
Turn on your back and lie with your arms outstretched at your sides and your knees raised. Keep your feet flat. Then perform the exercise.

Position 3
Sit on a chair, or a lavatory seat, and lean slightly forward. Then perform the exercise.

AN EXERCISE TO STRENGTHEN THE ABDOMINAL MUSCLES

Exercise 1
Lie on your back with your knees bend, your feet flat and your arms outstretched at your sides. Clench your bottocks and simultaneously draw in your abdominal muscles. Continue until the small of your back is pressed against the floor or bed and then relax. Perfoem the exercise five times running, twice a day, building up to 20 times running, twice a day.

Exercise two
Lie on your back with your knees bent, your feet flat and your arms outstretched at your sides. Tilt your pelvis backwards. Put your heels and ankles close together. Then swing your knees as far as possible to one side. Return to your original position, relax and repeat to the other side. Perform the exercise five times running, twice a day, building up to 20 times running, twice a day.

Exercise three
Lie on your back with your right leg straight, your left leg bent and your arms outstretched at your sides. Tilt your pelvis backwards. Then lift your head and touch your left knee with your right hand. Relax and repeat to the other side. Perform the exercise five times running, twice a day, building up to 20 times running, twice a day.