Being a new mom is an amazing experience, but it can also be physically and emotionally challenging. Your body goes through a lot during pregnancy and childbirth, and it’s important to take care of yourself after giving birth. One way to do that is by incorporating postpartum exercises into your daily routine. These exercises can help you recover from childbirth, regain your strength, and even improve your mental and emotional well-being. In this blog post, we will discuss some of the best postpartum exercises to help you bounce back after having a baby.
1. Kegels
Kegel exercises are a must for postpartum recovery. They help strengthen your pelvic floor muscles, which can become weak and stretched during pregnancy and childbirth. These muscles support your bladder, uterus, and bowel, and having a strong pelvic floor can help prevent issues like urinary incontinence and pelvic organ prolapse. To do kegels, simply squeeze your pelvic floor muscles (the ones you would use to stop the flow of urine) for a few seconds and then release. Repeat this about 10 times, 3 times a day.
2. Walking
Walking is a gentle yet effective exercise for new moms. It helps get your blood flowing, which can aid in healing and recovery. It’s also a great way to get some fresh air and clear your mind. Start with short walks around your neighborhood and gradually increase the distance and pace as you feel more comfortable. You can even take your baby along in a stroller or carrier for some extra bonding time.
3. Abdominal Breathing
Abdominal breathing, also known as diaphragmatic breathing, can help strengthen your core muscles and improve your posture. To do this exercise, lie on your back with your knees bent and feet flat on the floor. Place one hand on your belly and the other on your chest. Take a deep breath in through your nose and feel your belly rise. Exhale slowly through your mouth and feel your belly fall. Repeat this for a few minutes each day to help heal and strengthen your abdominal muscles.
4. Pelvic Tilts
Pelvic tilts are another great exercise for strengthening your core muscles. They also help relieve lower back pain, which is common among new moms. To do pelvic tilts, lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and press your lower back into the floor. Hold for a few seconds and then release. Repeat this 10-15 times, 2-3 times a day.
5. Modified Push-Ups
Push-ups are a great full-body exercise, but they can be challenging for new moms. A modified push-up is a great alternative that can still provide similar benefits. Start on your hands and knees, with your arms straight and your hands shoulder-width apart. Bend your elbows and lower your body towards the floor, keeping your back straight. Push back up to the starting position. Repeat 10-15 times, 2-3 times a day.
Postpartum Exercises to Help You Bounce Back After Baby
6. Glute Bridges
Glute bridges are a great exercise for strengthening your glutes and lower back muscles. They can also help alleviate back pain and improve your posture. To do this exercise, lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes as you do so. Hold for a few seconds and then lower back down. Repeat 10-15 times, 2-3 times a day.
7. Yoga
Yoga is a low-impact exercise that can help improve your strength, flexibility, and mental well-being. There are many postpartum yoga classes specifically designed for new moms, or you can follow along with online videos at home. Just make sure to listen to your body and avoid any poses that feel uncomfortable or strenuous.
8. Swimming
Swimming is a great postpartum exercise that is gentle on your joints and muscles. It can help improve your cardiovascular health, tone your muscles, and relieve stress. Many community centers and gyms offer postpartum swim classes or you can simply take your baby to the pool for some fun bonding time.
9. Postnatal Fitness Classes
If you’re looking for a more structured and social way to exercise postpartum, consider joining a postnatal fitness class. These classes are specifically designed for new moms and often include a combination of cardio, strength, and flexibility exercises. Plus, you’ll get to meet and connect with other moms going through a similar experience.
10. Listen to Your Body
The most important thing to remember when it comes to postpartum exercises is to listen to your body. Don’t push yourself too hard or too soon. Your body just went through a major transformation, and it’s important to give it time to heal. If an exercise feels uncomfortable or causes pain, stop immediately and consult with your doctor.
In summary, postpartum exercises can help new moms bounce back after giving birth. Kegels, walking, abdominal breathing, pelvic tilts, modified push-ups, glute bridges, yoga, swimming, and postnatal fitness classes are all great options to consider. Just remember to listen to your body, start slowly, and be patient with yourself. With time and consistency, you’ll regain your strength, improve your physical and mental well-being, and feel like a healthier and happier version of yourself.