The mother should begin with basic core (transverse) exercises and walking. As soon as she feels ready, she can start to incorporate essential strength & stretch exercises.

Wear a post-partum girdle as soon as possible, for at least 4 – 5 months.

Avoid percussive, ballistic, or high impact movements until core body strength is restored and joint laxity or soreness has disappeared.

Work daily on your transverse abdominal and kegels. Avoid traditional abdominal work until diastasis of the abdominal wall has closed.

Keep hydrated during exercise. Carry your water bottle, and hydrate every 15 minutes. Women should maintain a healthy diet and adequate fluid intake, especially if nursing.

During Cardiovascular exercise, stay within your target zone. Stay aerobic most of the time and increase the intensity progressively. Once you feel prepared, you can move to a regular exercise program.

Keep hydrated during exercise. Carry your water bottle, and hydrate every 15 minutes.

Do work on strength training, stretching and cardio at least 3 – 5 days a week.

Avoid overheating. If you workout outdoors, do it very early in the mornings or in the afternoon. Try to workout in a cool environment. A shower before your workout can help keeping you cool.

Avoid being exposed to high risk exercises during pregnancy such as: climbing, skiing, competitive sports, diving, and any other sort of activity that can result in trauma to the abdominal area.

During cardiovascular exercise, stay within your pregnancy target zone. Never stay out of breath, and make sure you can talk while exercising.

Avoid the supine position (lying on your back) after the first trimester.

Women who exercise during pregnancy should be particular careful to ensure an adequate diet. Pregnancy requires an additional 300 calories per day in order to maintain metabolic stability.