All exercise modes for physical fitness, including aerobic activities, can be resumed after pregnancy. Few women are able to resume activity within a week after delivery. Most women resume their exercise program by walking. After 6-8 weeks of walking, they gradually switch to the mode of exercise they prefer. For example, those women who resume dance exercise early in the postpartum period may report the sensation of their uterus dropping, and the sensation should disappear once the muscles regain their former tone.
Abdominal exercises are still important to firm up the muscles of the stomach.
Continuing lower back exercises will help control low back pain, and additional instruction in lifting and carrying should help prevent lower back problems and fatigue. Abdominal and lower back exercise used in non-pregnant patients can be safely incorporated into the postpartum exercise program. Exercise frequency, duration, and intensity will depend on the fitness goals of the new mother. To maintain fitness, a postpartum exerciser will probably have to work out two to three times per week for 20 to 30 minutes. To improve fitness, she may have to increase the frequency to three to four times per week and the duration to 30 minutes.