15 Essential Tips for Safe Postpartum Exercise
Dear New Mom, Are you Exhausted, happy, and maybe a little overwhelmed? You might be looking in the mirror and wondering when you’ll feel like yourself again, especially when it comes to your pre-pregnancy clothes. Pregnancy does so many changes in your body, that you often do not recognize yourself.
In this journey of finding Yourself, postpartum exercise can play a big role. You will experience increased energy, a brighter mood, and a stronger, healthier you — ready to confidently take on motherhood! So, let’s dive in to find the most safe and effective way of doing postpartum exercise for the best outcome.
The Amazing Benefits of Postpartum Exercise
Let’s be honest, during pregnancy and delivery your body has been on a whirlwind adventure. The good news? Postpartum exercise is your secret weapon for feeling fantastic and getting your groove back. It’s not just about squeezing into your favorite jeans and top (although that’s a perk!), It offers a whole range of benefits for both your physical and mental health:
Improves Mood and Reduces Stress
Exercise releases endorphins, those feel-good chemicals that can combat postpartum depression and anxiety.
Boosts Energy Levels
Feeling tired always with baby and you? Regular postpartum exercise can help you feel more energized throughout the day.
Strengthens Your Core
Postpartum exercise helps rebuild your abdominal muscles, which can improve posture and support your back.
Aids Weight Loss
While not the sole focus, postpartum exercise can help you healthily shed some baby weight.
Improves Sleep
Exercise can help you fall asleep faster and sleep more soundly.
Reduces Risk of Chronic Diseases
Regular physical activity can lower your risk of developing conditions like heart disease and diabetes.
Strengthens Pelvic Floor Muscles
Postpartum exercise, particularly Kegel exercises, can help prevent incontinence, a common issue after childbirth.
Boosts Confidence
Getting back into a fitness routine can do wonders for your self-esteem and body image.
When to Start Your Postpartum Exercise Journey
The best time to begin postpartum exercise depends on your individual recovery and the type of delivery you had. Here’s a general guideline:
Vaginal Delivery
You can usually start with gentle exercises like walking and Kegel exercises within the first 24 hours after delivery, as long as you feel up to it. Listen to your body’s signals and avoid pushing yourself too hard.
C-Section
Recovery after a C-section takes longer. Focus on resting and healing for the first few weeks. With your doctor’s okay, you can usually start walking after a day or two and gradually progress to other postpartum exercises.
Remember: It’s crucial to get clearance from your doctor before starting any postpartum exercise program. They can advise you on the best exercises for your specific needs and recovery timeline.
Supportive Clothing for Postpartum Exercise
Finding the right clothes for postpartum exercise can make a world of difference in your comfort level and workout performance. You should go for
Maternity/postpartum leggings
Many brands offer leggings specifically designed for pregnancy and postpartum use. These leggings will typically have a higher waistband and be made from soft, stretchy fabrics.
Nursing sports bras
These bras have clips or flaps that allow for easy breastfeeding access while still providing good support.
Postpartum support belts
These belts can offer additional support for your abdominal muscles, which can be helpful for women who are concerned about diastasis recti (separation of the abdominal muscles).
Talk to your doctor before using a postpartum support belt.
Now, let’s talk about the exercise you can do for how often and how long.
Start with Kegel Power!
Kegel exercises are a superstar postpartum recovery, the #1 exercise. These simple squeezes strengthen your pelvic floor muscles, which can weaken during pregnancy and childbirth.
Stronger pelvic floor muscles mean better bladder control (bye-bye leaks!) and improved core stability. To do a Kegel, clench the muscles you’d use to stop pee (like a quick elevator ride!), hold for a few seconds, and then relax. Aim for several sets throughout the day. Here’s how to get the most out of your Kegel routine:
- Short and Sweet: Aim for squeezes that hold for 3–5 seconds each.
- Repetitions Matter: Do 10–15 repetitions per set.
- Frequency is Key: Aim for 3–4 sets of Kegels throughout the day.
Breathe Easy with Diaphragmatic Breathing
Diaphragmatic breathing, also known as belly breathing, is a simple yet powerful tool for relaxation and core strengthening. Here’s how to do it:
- Lie down comfy: Get comfortable on your back with your knees bent.
- Hand placement: Place one hand on your chest and the other on your belly.
- Inhale deeply: Breathe in slowly through your nose, feeling your belly inflate (not your chest!).
- Exhale slowly: Release the air slowly through pursed lips, feeling your belly sink back down.
- Aim for: 5–10 minute sessions, several times a day.
Glute Bridges Build Strong Back and Core
Glute bridges are a fantastic way to target your lower back, glutes, and core. This can help you to get rid of diastasis recti and strengthen your core. Here’s how to do them:
- Lie down: Get comfy on your back with your knees bent and feet flat on the floor.
- Lift & Hold: Squeeze your glutes to lift your hips off the ground, forming a straight line from knees to shoulders. Hold for a squeeze.
- Lower back down: Slowly lower your hips back to the starting position.
- Repetitions: Aim for 10–15 repetitions per set.
- Sets and Frequency: Do 2–3 sets of glute bridges, 2–3 times a week.
Lunge Your Way to Strong Legs
Lunges are a superstar for strengthening your legs and glutes. Here’s how to do them:
- Stand Tall: Start with feet hip-width apart.
- Step & Lower: Take a big step forward with one leg, lowering your body until your front thigh is parallel to the floor (knee over ankle).
- Push Back: Push back up to the starting position and repeat on the other side.
- Focus on Form: Keep your core engaged and back straight throughout the movement.
- Repetitions: Aim for 10–12 lunges per leg.
- Sets & Frequency: Do 2–3 sets of lunges, 2–3 times a week.
Walk Gently to Stay Fit
Walking is a fantastic postpartum exercise for many reasons. It’s safe, easy on your joints, and improves your cardiovascular health. Plus, you can bond with your baby while strolling outdoors! Here’s how to get started:
- Start Short & Sweet: Begin with brief walks, gradually increasing distance and duration as you feel stronger.
- Listen to Your Body: Pay attention to your body’s cues and rest when needed.
- Gradually Increase Intensity: Once comfortable, pick up the pace for a more challenging walk.
- Frequency: Aim for 2–3 walks most days of the week.
Tame Your Core with the Dead Bug
The dead bug exercise is a core strengthener that’s gentle on your lower back. Here’s how to do it:
- Lie Flat: Lie on your back with your arms reaching towards the ceiling and knees bent at 90 degrees.
- Lower & Hold: Slowly lower one arm and opposite leg towards the floor, but don’t let your back touch down. Hold for a second.
- Engage Your Core: Keep your core engaged throughout the movement.
- Switch Sides: Return to the starting position and repeat with the other arm and leg.
- Repetitions: Aim for 10 repetitions per side.
- Sets & Frequency: Do 2–3 sets of dead bugs, 2–3 times a week.
Kneeling Pelvic Tilts for Relief
Kneeling pelvic tilts are a great way to ease lower back pain and strengthen your abs. Here’s how to do them:
- On All Fours: Start on your hands and knees with your back in a neutral position.
- Tilt & Hold: Gently tilt your pelvis forward, tucking your tailbone and arching your back slightly. Hold for a few seconds.
- Neutralize: Return to the starting position with a neutral spine.
- Repetitions: Aim for 10–15 repetitions per set.
- Sets & Frequency: Do 2–3 sets of kneeling pelvic tilts, 2–3 times a week.
Find Your Balance with Bird Dogs
Bird dogs are a fantastic way to improve your core stability and balance. This exercise targets the back, glutes, and abs. Here’s how to do them:
- Get on All Fours: Start on your hands and knees with wrists under shoulders and knees under hips.
- Extend Opposite Limbs: Reach out with your right arm forward and left leg back, keeping your back flat.
- Hold & Squeeze: Hold for a few seconds, feeling your core engaged.
- Switch Sides: Return to the starting position and repeat with the other arm and leg.
- Repetitions: Aim for 10 repetitions per side.
- Sets & Frequency: Do 2–3 sets of bird dogs, 2–3 times a week
Find Activities You Love
Alright, new mamas, ditch the drill sergeant vibes! Exercise shouldn’t feel like a punishment for that extra slice of cake (we’ve all been there). Let’s find ways to move your body that make you smile! Here are some ideas to spark your inner fitness disco ball:
Channel Your Inner Beyoncé
Blast your favorite upbeat tunes and have a dance party with your little one! They’ll love the movement, and you’ll get your groove on.
Mermaid Moments
Hit the pool! Swimming is a fantastic low-impact exercise that’s easy on your joints and super refreshing on a hot day.
Mama & Me Yoga
Many studios offer postnatal yoga classes designed specifically for new moms and their babies. It’s a great way to stretch, strengthen, and bond with your little one.
Find Your Tribe
Join a local fitness class or online community for new moms. Exercising with others can be a fun way to stay motivated and share the joys (and challenges!) of postpartum life.
Postpartum Superfood to Nourish Your Body
Mama, listen up! You are like a superhero, recovering and thriving after giving birth and caring for your cherished little one. That requires a lot of effort. To keep your amazing body fueled for both exercise and motherhood, think of food as your superpower fuel source.
Wholeheartedly Wholesome
Pack your plate with whole, unprocessed foods. Think of lean protein sources like chicken, fish, beans, or lentils to keep you feeling full and satisfied.
Veggie Power
Don’t skimp on the colorful veggies! They have lots of vitamins, minerals, and fiber that help your body heal and stay energized. Think leafy greens, broccoli, peppers, or sweet potatoes.
Complex Carbs Are Your Friend
Whole grains like brown rice, quinoa, or whole-wheat bread provide sustained energy for those busy days.
Healthy Fats are Key
Don’t ditch the fats! Avocado, nuts, and seeds are good for you. They help balance your hormones, help your cells grow, and keep you feeling full. Also, they taste really good.
How Much Extra to Eat?
If you’re breastfeeding, it’s a good idea to eat an extra 300–500 calories per day. If you’re not breastfeeding, you can eat a little less. But don’t forget, every mother is unique. Listen to your body’s hunger cues and adjust your intake accordingly.
Hydration Hero
Water is your BFF when it comes to exercise and recovery. Make sure to drink a lot of water all day, especially before, during, and after you exercise. Keep a reusable water bottle handy and sip frequently to stay hydrated. Remember, a mama who’s well-hydrated has more energy to chase after those little ones (and maybe even squeeze in a quick dance party!).
Listen to Your Body
New mamas, we know this is a marathon, not a sprint. Listen to your amazing body — it’s been through a lot! Don’t push yourself too hard, and if you feel any pain, dizziness, or unexpected bleeding, take a break and reach out to your doctor. Remember, every mama’s postpartum journey is unique. Be kind to yourself and celebrate your progress, big or small!
Your 5-Minute Postpartum Workout Routine
New mamas, we hear you! Finding time to exercise can feel impossible. But here’s the secret: you don’t need hours! Here’s a quick and effective 5-minute routine you can do throughout the day:
Morning Power Up (1 minute)
- Diaphragmatic Breathing: Start your day with 5 deep breaths using diaphragmatic breathing (explained above). This helps calm your mind and strengthen your core.
Anytime Exercises (2 sets of 10 reps each, takes 2 minutes)
- Kegels: Squeeze your pelvic floor muscles (like stopping pee) and hold for 3 seconds. Repeat 10 times. Great for bladder control!
- Glute Bridges: Lie on your back with knees bent, and feet flat. Lift your hips off the ground and hold for 3 seconds. Targets your glutes and core.
Evening Stretch (2 minutes)
- Walking: Take a relaxing 5-minute walk with your baby (or solo if possible!). This is gentle cardio and bonding time.
- Kneeling Pelvic Tilts: Get on all fours, gently tilt your pelvis forward, and hold for 3 seconds. Repeat 10 times. Eases back pain and strengthens abs.
Bonus: Fit in lunges (explained above) while waiting for the kettle to boil, or bird dogs (explained above) during diaper changes. Every little bit counts!
Remember, consistency is key. Even 5 minutes a day can make a big difference in your energy levels, mood, and overall well-being. Listen to your body, rest when needed, and celebrate your progress!
Before I go
Hey Mom, Finally, your little bundle of joy is out. Maybe you are very busy with your baby. I know, it is difficult to have some time for you to take care of yourself in this hurdle of caring for the baby. Self-care may turn into a luxurious term for you. But just 5 minutes for yourself and thank me later.
After giving birth, exercise is a good way to feel better, get more energy, and start feeling like yourself again — Make sure to remember, that it’s an adventure, not a contest. Take all the time you need and be gentle with yourself. Pay attention to how your body feels and slowly make your workouts harder as you get in better shape. With dedication and these tips, you can safely and effectively reach your fitness goals while enjoying this special time with your newborn
Unboxing The New Mom Series: Part 2
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Unboxing The New Mom Series: Part 1
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