Blog Post: Postpartum Fitness Made Easy: 42 Exercises You Can Do Anywhere
After giving birth, many new mothers struggle with finding the time and energy to exercise. Between caring for a newborn, lack of sleep, and recovering from childbirth, it can be challenging to prioritize fitness. However, regular exercise is crucial for postpartum recovery and overall well-being. It can help with physical recovery, mental health, and even improve energy levels. The good news is that postpartum fitness doesn’t have to be complicated or time-consuming. In fact, there are many exercises that can be done anywhere, at any time, making it easier for new moms to incorporate fitness into their daily routine. In this blog post, we will discuss 42 exercises that are safe and effective for postpartum women, and can be done anywhere.
Before starting any postpartum exercise routine, it is essential to consult with your doctor or midwife. They can provide guidance on when it is safe for you to resume physical activity and what types of exercises are suitable for your postpartum body. It is also crucial to listen to your body and start slow. Your body has gone through a lot during pregnancy and childbirth, so it is essential to be patient and give yourself time to recover.
Now, let’s dive into the 42 postpartum exercises that you can do anywhere, at any time.
1. Kegels: These are pelvic floor exercises that help strengthen and tone the muscles that support the bladder, uterus, and bowels. To do a kegel, squeeze and hold your pelvic muscles for 5 seconds, then relax for 5 seconds. Repeat 10-15 times.
2. Glute Bridges: Lie on your back with your knees bent and feet flat on the floor. Squeeze your glutes and lift your hips off the ground, then lower back down. Repeat 10-15 times.
3. Planks: Get into a push-up position, with your hands directly below your shoulders. Hold this position for 30 seconds to 1 minute, engaging your core and glutes.
4. Squats: Stand with your feet shoulder-width apart and lower your body as if you were sitting back into a chair. Make sure to keep your knees behind your toes and your chest lifted. Repeat 10-15 times.
5. Walking: Going for a brisk walk can be a great postpartum workout. Start with short walks and gradually increase the distance and pace as you feel more comfortable.
6. Lunges: Step forward with one leg and lower your body until your thigh is parallel to the ground. Push back up to the starting position and repeat on the other leg. Repeat 10-15 times.
7. Yoga: Yoga is a fantastic postpartum exercise as it helps with stretching, relaxation, and strengthening. Look for postpartum yoga classes or videos that cater to new mothers.
8. Tricep Dips: Sit on the edge of a chair or bench with your hands gripping the edge. Lower your body towards the ground, then push back up. Repeat 10-15 times.
9. Wall Sits: Stand with your back against a wall and slide down until your thighs are parallel to the ground. Hold this position for 30 seconds to 1 minute.
10. Stroller Workout: Pushing a stroller while walking or jogging can be a great full-body workout. Look for stroller workout classes or videos for a more structured routine.
11. Push-Ups: Get into a plank position, with your hands directly below your shoulders. Lower your body towards the ground, then push back up. If this is too challenging, you can do push-ups on your knees. Repeat 10-15 times.
12. Bicep Curls: Hold a weight in each hand, with your arms by your sides. Curl the weights towards your shoulders, then lower back down. Repeat 10-15 times.
13. Jumping Jacks: This classic exercise is a great way to get your heart rate up. Stand with your feet together and arms by your sides. Jump your feet out while bringing your arms up overhead. Jump back to the starting position. Repeat 10-15 times.
14. Side Planks: Get into a side plank position, with your elbow directly below your shoulder. Hold for 30 seconds to 1 minute, then switch sides.
15. Dancing: Dancing is not only a fun way to exercise, but it can also help improve mood and reduce stress. Put on your favorite music and dance around the house with your baby.
16. Glute Kickbacks: Get on all fours with your hands directly below your shoulders and knees below your hips. Lift one leg behind you, keeping your knee bent, then lower back down. Repeat 10-15 times on each leg.
17. Calf Raises: Stand with your feet shoulder-width apart and raise onto your tiptoes. Slowly lower back down. Repeat 10-15 times.
18. Leg Lifts: Lie on your side with your legs stacked. Lift your top leg towards the ceiling, then lower back down. Repeat 10-15 times on each leg.
Postpartum Fitness Made Easy: 42 Exercises You Can Do Anywhere
19. Abdominal Crunches: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and lift your head and shoulders off the ground, engaging your core. Lower back down. Repeat 10-15 times.
20. Kettlebell Swings: Hold a kettlebell with both hands and stand with your feet shoulder-width apart. Bend your knees slightly and swing the kettlebell between your legs, then thrust your hips forward and swing the kettlebell up to shoulder height. Repeat 10-15 times.
21. Wall Push-Ups: Stand facing a wall and place your hands on the wall at shoulder height. Lower your body towards the wall, then push back up. Repeat 10-15 times.
22. Standing Hip Abduction: Stand with your feet shoulder-width apart and hands on your hips. Lift one leg out to the side, keeping your knee straight. Lower back down. Repeat 10-15 times on each leg.
23. Reverse Lunges: Step back with one leg and lower your body until your thigh is parallel to the ground. Push back to the starting position and repeat on the other leg. Repeat 10-15 times.
24. Leg Circles: Lie on your back with your legs straight up in the air. Make small circles with your legs, then reverse the direction. Repeat 10-15 times.
25. Squat Jumps: Stand with your feet shoulder-width apart and lower into a squat position, then jump up explosively. Land back into the squat position. Repeat 10-15 times.
26. Plank with Leg Lifts: Get into a plank position, then lift one leg off the ground. Hold for a few seconds, then lower back down. Repeat on the other leg. Repeat 10-15 times.
27. Mountain Climbers: Get into a plank position, then alternate bringing your knees towards your chest. Move as quickly as you can. Repeat 10-15 times.
28. Arm Circles: Stand with your feet shoulder-width apart and arms extended out to the sides. Make small circles with your arms, then reverse the direction. Repeat 10-15 times.
29. Wall Sits with Marching: Get into a wall sit position, then lift one leg at a time as if you were marching. Repeat 10-15 times on each leg.
30. V-Sit: Sit on the ground with your legs straight out in front of you. Lift your legs off the ground and hold for 30 seconds to 1 minute.
31. Shoulder Press: Hold a weight in each hand and bring your arms up to shoulder height, palms facing forward. Push the weights up overhead, then lower back down. Repeat 10-15 times.
32. Side Lunges: Step to the side with one leg, bending your knee and keeping the other leg straight. Push back to the starting position and repeat on the other leg. Repeat 10-15 times.
33. Bicycle Crunches: Lie on your back with your hands behind your head and knees bent. Bring one elbow towards the opposite knee, then switch sides. Move as quickly as you can. Repeat 10-15 times.
34. Deadlifts: Hold a weight in each hand and stand with your feet shoulder-width apart. Hinge at the hips, keeping your back straight and lower the weights towards the ground. Push back up to the starting position. Repeat 10-15 times.
35. Side Plank with Hip Dips: Get into a side plank position, then lower your hip towards the ground and lift back up. Repeat 10-15 times on each side.
36. High Knees: Stand with your feet shoulder-width apart and lift one knee at a time towards your chest, as if you were running in place. Move as quickly as you can. Repeat 10-15 times on each leg.
37. Russian Twists: Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly and twist your torso from side to side, touching the ground with your hands. Repeat 10-15 times.
38. Wall Push-Ups with Shoulder Taps: Stand facing a wall and place your hands on the wall at shoulder height. Do a push-up, then tap your left shoulder with your right hand and your right shoulder with your left hand. Repeat 10-15 times.
39. Fire Hydrants: Get on all fours with your hands directly below your shoulders and knees below your hips. Lift one leg out to the side, keeping your knee bent. Repeat 10-15 times on each leg.
40. Standing Bicep Curls: Stand with your feet shoulder-width apart and arms by your sides. Curl the weights towards your shoulders, then lower back down. Repeat 10-15 times.
41. Reverse Plank