Mothers of New Babies and Toddlers

Physical Activity

Build Strength

Making your Muscles Strong

Do exercises that target all the major muscle groups, such as: arms, shoulders, chest, back, abdomen, and upper and lower legs.

If exercise to make your muscles strong (muscular conditioning) is new to you, consult with a fitness professional whose training you trust.

General guidelines for building stronger muscles for Mothers in Motion after the first 6 weeks postpartum (adapted from PARmed-X for PREGNANCY, Prescription for Muscular Conditioning)
Muscle Group	Purpose of Exercise	Example
Upper back	Good posture, lifting/carrying baby	Shoulder shrugs, shoulder blade pinch
Lower back	Good posture, lifting/carrying baby	Lying on stomach, opposite arm and leg lifts
Abdomen	Good posture, lifting/carrying baby, prevention of lower back pain	Partial curl ups
Pelvic Floor	Bladder control, preventing loss of urine when sneezing or laughing (urinary incontinence)	KEGEL Exercises
Upper Body	Lifting/carrying baby, improved muscle support for breasts	Modified push-ups
Buttocks and legs	Improved strength for weight bearing activities, lifting and carrying baby	Pliés, partial squats, heel raises

The exercises above will help you with weight loss, with toning muscles that were stretched during pregnancy and childbirth, and with improving the strength you need to tend to all the physical tasks you do each day as you look after yourself and your baby.

Begin with a weight you can lift comfortably for 8 to 12 repetitions (reps).
Once 12 reps become easy, you can increase the weight slightly or increase the number of repetitions.
Beginners should aim for one set of 8 to 12 repetitions of each exercise.
As you become stronger, you can increase the number of sets to two or three.
Be sure to rest for one to three minutes between sets.
Try to include at least two strength workouts a week, and allow at least one day between muscle training sessions.
Always include a few minutes of light to moderate aerobic activity and easy stretching before and after your muscle training.

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