Got these tips from tjsamson.client.web-health.com.
Appropriate exercises for getting back into shape after delivery are:
o Walking
+ Walking is an ideal way to begin, since it will allow you to build up to more strenuous activities.
# Also, you can take your baby with you if you don't have someone else available to watch her.
o Head Lifts/Shoulder Lifts/Curl-Ups
+ Lie on your back, arms at your sides, knees bent, feet flat on the floor.
+ Lift your head off of the floor.
# Exhale when lifting the head; inhale when lowering it back down
# Concentrate on keeping your lower back flat on the floor.
+ When you can easily do 10 head lifts, switch to lifting both the head and shoulders.
# (If this strains your neck, you may clasp your hands behind your head instead of at your side, but try not to use your hands for help.)
+ After you have worked your way up to 10 sets, progress to curl-ups: Do a partial sit-up, to an angle of approximately 45� (i.e. about halfway up).
o Leg Slides
+ Lie on your back, feet flat on the floor, with your knees bent.
+ Extend one leg out, as you breath in.
+ Bending the knee, bring the leg back in as you breath out.
+ Repeat with the other leg.
o Pelvic Tilt
+ Get down on your hands and knees (in a crawling position).
+ While exhaling, use your abdominal muscles to pull your hips back (your back will arch as you raise your rear end).
+ Repeat five times.
o Kegels (contractions done to strengthen the pelvic muscles)
[Note: Postpartum exercise classes are designed especially for new mothers. Often they involve the infant, too ("Mommy and Me" classes), or they provide childcare.]
Hope this can help.
Good luck!
How long do I need to exercise?
Exercise for 20-30 minutes.
o In addition, warm up and cool down for five to ten minutes, in order to lessen the chance of injury.
o Remember that exercising at an intensity which raises your heart above your target heart rate (higher than 60-80% of its maximum rate) is unsafe.