While you probably won't want to start running miles a day before your body has had a chance to heal completely, most moms can start doing some gentle stretching and toning exercises from the second week on. There are even exercises you can do in bed or on the sofa.

Kegel, Kegel, Kegel

The most important exercise you can do in the early postpartum weeks are Kegels. To help your pelvic floor heal, you need to get the blood flowing to this area and tone up the muscles. (See Chapter 3 for instructions on how to do Kegel exercises.) Do Kegels several times a day for best results. At first, it may help to lie on your back and apply pressure to your perineum to help you “find” the muscles, but eventually you should be able to perform Kegels whenever you have a spare moment, whether you're on a long car ride or in line at the bank.

Back, Neck, and Shoulders

You may find that your back, neck, and shoulder muscles become sore from holding and looking down at your baby. If you have this problem, several times a day, stretch your arms above your head and sit up as straight as you can, and then lie on the floor with your arms above your head. From this position, pull your knees to your chest and rock back and forth, allowing the floor to give your spine a massage. Remember to pull your legs up one at a time to your chest. Lifting them together at the same time puts pressure on the diastasis.

Pelvic or Hip Tilts

Lying on your back with your knees bent and your feet flat on the floor, tilt your pelvis upward so that your tailbone moves toward your bellybutton. Your hips should remain on the floor — movement should be only in your pelvis. When you've tilted up a few inches, tighten your rear end, hold for a second, then release and repeat six to eight times. You can also squeeze your tummy muscles tight and release a few times for more toning while lying on your back, standing, or on your hands and knees. This will gently tone your abdominal muscles.

Head and Shoulder Raises

Continue to lie in the same position as you were for the pelvic tilts. Take a deep breath. As you exhale, tighten your tummy muscles, tilt your pelvis forward so that your back presses into the floor, and raise your head and shoulders a little (don't overdo it!). Lower to the floor gently and repeat six to eight times. Check for abdominal separation — if you can feel it, it's too much.

Gentle Aerobic Exercise

You can also start walking outside or on a treadmill, swimming, or doing low-impact aerobic exercise as soon as you feel up to it after giving birth, but take it easy in the first few weeks. It might not take a lot to tire you out.

On the other hand, many women get a psychological and physiological boost from exercise, and find that it increases energy levels and improves mood. Still other women physically need exercise, sometimes vigorous exercise, to maintain a sense of well-being. If you want to go back to a strenuous workout routine soon after giving birth, talk to your doctor or midwife about it. He or she may have no problem with the idea as long as you are healing well from birth.

No matter what kind of exercise you start doing, listen to your body. Stop if you feel exhausted, in pain, dizzy, or weak, or if your lochia returns or increases after slowing or stopping.