Q. Dear Jules: I am expecting my baby any day now and I have heard a lot about the importance of strengthening the pelvic floor muscles after the birth. I was hoping that you had some exercise suggestions and information on how soon I can begin them. I think the site is great and keep up the good work!
Samantha

A. Dear Samantha:

Congratulations and thanks for writing. Reconditioning the pelvic floor muscles is very important after the birth. Not only for improving the look of your abdominals and relieving lower back pain but also for preventing incontinence.
Research indicates that the following exercises are some of the best out there (and for my new moms nothing but the best!!!).

• Pelvic Kegel Tilt is designed specifically to recondition the pelvic floor. This exercise can be performed standing or seated but I prefer it on a stability ball. Squeeze the pelvic floor muscles like you are holding the flow of urine ( but never really hold the flow o.k!), and tilt pelvis forward. Release and repeat. The lower back should be rounded.
• Zipping your pants.This second exercise should be really easy for those of us who wore jeans in the 80's. It tones and strengthens the transverse abdominal muscles. These muscles are responsible for giving us a flat stomach and relieving back pains. We like these muscles! Lie down and suck in your tummy as if you were doing up a very tight pair of pants. Contract and hold for 5 seconds and release. Repeat 15 times. Do these exercises daily.

These exercises can be performed immediately after vaginal delivery but please wait 1-2 weeks if you have had a C-section. I hope this helps and I look forward to hearing from you soon. And best of luck with the big event!
~Jules