Discover the Best Postpartum Exercises to Regain Your Strength and Body Confidence
Congratulations on becoming a new mom! As you embark on this joyous journey, don't forget to prioritize your own well-being. After giving birth, it's common for women to experience changes in their bodies and a loss of strength. But fear not! With the right postpartum exercises, you can regain your strength and body confidence.
In this article, we will guide you through the best postpartum exercises that will not only help you recover but also boost your energy levels and bring back your self-confidence. Whether you had a vaginal delivery or a C-section, these exercises are safe and effective for all new moms.
From gentle stretches and pelvic floor exercises to low-impact cardio and strength training, our workout recommendations are designed to target specific areas of concern like abdominal separation, weakened pelvic floor muscles, and overall muscle tone. We will provide step-by-step instructions and tips to ensure you perform each exercise correctly and avoid injury.
It's time to prioritize your postpartum fitness journey and regain your strength and body confidence. Let's get started!
Understanding postpartum exercises
Understanding postpartum exercises is crucial for new mothers as they navigate their journey towards regaining strength and fitness after childbirth. Postpartum exercises are designed to address the specific needs of a woman's body, which has gone through significant changes during pregnancy and delivery. These exercises focus on rebuilding core strength, improving pelvic floor function, and gradually increasing overall fitness levels. It is important to consult with a healthcare professional or a qualified postpartum fitness specialist to ensure that exercises are safe and appropriate for individual circumstances. By understanding the importance of postpartum exercises and following a well-designed program, new mothers can effectively restore their physical well-being and boost their confidence in their post-baby body.
Benefits of postpartum exercises
Postpartum exercise offers numerous benefits for new mothers as they navigate the journey of postnatal recovery. Engaging in regular exercise not only helps to shed the extra weight gained during pregnancy but also boosts mood and alleviates postpartum depression. It promotes faster recovery by strengthening the core muscles and improving overall body strength. Additionally, postpartum exercise aids in relieving stress, improving sleep quality, and increasing energy levels. It also aids in restoring pelvic floor muscle tone, which is essential for bladder control. Furthermore, women who participate in postpartum exercise tend to experience improved circulation, reduced risk of chronic diseases, and enhanced self-confidence. Overall, postpartum exercise plays a pivotal role in enhancing both physical and mental well-being, promoting a healthy and active lifestyle for new mothers.
Postpartum exercise guidelines and safety precautions
It is essential to start gradually and listen to the body, as each woman's postpartum recovery is unique. Typically, doctors recommend waiting for the six-week postpartum check-up before starting any exercise routine, to ensure the body has had enough time to heal. That doesn’t mean you can’t do anything in early postpartum period. The following will give you guidance on exercises you can do in the early postpartum period and after your six-week check up.
Pay attention to any discomfort, pain, or bleeding during or after exercise, and modify or avoid activities accordingly. Wearing supportive and comfortable clothing, staying well-hydrated, and getting enough rest is also essential for a safe and effective postpartum exercise routine. Always consult with a healthcare provider before starting any exercise program to ensure it aligns with individual circumstances.
Stretching exercises for postpartum recovery
What they are
Stretch exercises are for example:
Why they are important
Gentle stretches and mobility will reduce the tightness and tension from the birth, encourage right alignment and help alleviate pain.
First six weeks
Here is the good news. There is no need to wait six weeks to incorporate these movements into your daily life, of course only if you feel like it. Use the stretches to really hone in your diaphragmatic breathing.
Post six-week check-up
Continue to incorporate the stretches before and after any other exercises.
Cardiovascular exercises for postpartum recovery
What they are
Cardiovascular exercises are all the ones that you can do for a longer amount of time without having to stop. They usually make you sweat and breath a little harder, but you can continue them at a low intensity for 30 minutes or more. Jogging, swimming and cycling would fall under this category.
Why they are important
Cardiovascular exercises play a crucial role in postpartum recovery for new mothers. These types of exercises help improve the cardiovascular system's health, boost energy levels, and aid in weight loss. They help increase heart rate and oxygen flow to the muscles, which in turn strengthens the heart and lungs.
First six weeks
We’d want to avoid any strenuous form of cardiovascular exercises in the first 6 weeks, but if you’re postpartum journey is without complications, there is nothing stopping you from going on walks.
Post six-week check-up
After your six-week check-up start slowly and gradually increase the intensity and duration of your workouts, following your doctor's recommendations.
If all is good, incorporate them as much as you can to stimulate the release of endorphins, promoting a positive mood and reducing stress levels, which are common during the postpartum period. These exercises not only offer physical benefits but also contribute to the overall mental well-being of postpartum women, helping them regain their fitness and boost their confidence on their journey to recovery.
Strength training exercises for postpartum recovery
What they are
Strength training is any exercise in which you lift an external object. Dumbbells, kettlebells and even a barbell are training equipment. But it is not limited to that. Resistance bands are a great tool, especially in the first six weeks. And medicine balls are great, because you’d hold it similar to your baby. Exercises can be squats, hinging movements, pulls and presses.
Why they are important
Strength training exercises can be incredibly beneficial for postpartum recovery. Not only does it help women regain their strength and muscle tone, but it also aids in rebuilding the core muscles that may have been weakened during pregnancy. Incorporating exercises such as squats, lunges, and presses can target multiple muscle groups and improve overall stability. It's important to start with light weights and gradually increase the intensity as the body becomes stronger. Additionally, exercises that focus on the pelvic floor, such as Kegels, can help in strengthening the muscles affected by childbirth. Strength training not only promotes physical healing, but it also boosts confidence and provides a sense of empowerment during this transformative time.
First six weeks
Think about this: From day 1 you are lifting and moving your baby, likely north of 3kg/6.5lbs. If you had an uncomplicated pregnancy and birth, you should start holding objects right away, as part of your training. In the beginning the focus is not on fatiguing muscles, but moving objects will help you practice your diaphragmatic breathing. Execute them slow and controlled and make sure on every rep you build the intra-abdominal pressure, that is needed.
Here are some exercises with a rubber ball:
Post six-week check-up
It's important to start with light weights and gradually increase the intensity as the body becomes stronger. Start with slow, controlled movements before powerful ones.
My top 5 exercises to start with post check-up:
Challenge yourself and execute them with a 3 second slow descend.
Core exercises for postpartum recovery
What they are
Core exercises play a vital role postpartum, helping to rebuild the weakened abdominal muscles and improve posture. For example Pelvic tilt, Leg slides, dead bugs, side plank, bear crawl, but also the Palloff press.
Why they are important
These exercises strengthen the core without putting excessive strain on the healing abdominal muscles. Pregnancy can weaken the abdominal muscles, leading to diastasis recti—a condition where the abdominal muscles separate. Core exercises help to close this gap, restore abdominal strength, and regain stability in your core. Additionally, taking care of a newborn often involves long hours of bending, feeding, and carrying. Building a strong core helps to improve posture and alleviate the back pain that may arise from these activities. It provides the much-needed support required to face the physical demands of motherhood.
First six-weeks
These exercises are great in the first six-weeks. Focus on the gentle movements like:
Leg slides (see video below)
Single leg marches (see video below)
Remember, number 1 rule is to always practice diaphragmatic breathing. This sets the foundation for all exercises, especially the core focused ones.
Post six-week check-up
Core exercises will only change in degree, not in kind. As the core get stronger, you can start incorporating more challenging exercises like:
Incorporating exercise into your daily routine as a new mom
As a new mom, incorporating exercise into your daily routine is not only beneficial for your physical health but also for your mental well-being. Finding time for exercise amidst the demands of motherhood may seem challenging, but it is possible with some planning and creativity. Begin by carving out small pockets of time throughout the day, such as during naptime or while the baby plays nearby.
For that reason we developed “Postpartum With Pia”. It’s our postpartum program designed for you that you can do from home and from the convenience of a mobile app. Quickly accessible in the short pockets of time.
Additionally, consider incorporating exercise into everyday activities, such as walking or cycling with a stroller, doing squats while playing with your baby, or incorporating strength training exercises while doing household chores. Prioritizing self-care through exercise not only helps you regain your pre-baby fitness but also boosts your energy levels and overall mood, ultimately making you a healthier and happier mom.