Best Exercises To Do After Childbirth

For many women, giving birth is one of the most rewarding experiences of their life. However, many women find it difficult to get back into the gym. The stress of being a new mother plus the strain put on the body can make it very difficult to get back into exercising. This can be a source of annoyance for new mothers as they want to continue their fitness and health journey. But the key is to start by doing small and manageable bits of exercise that take into account the strain put onto your body. 

Why should you do post-pregnancy exercises?

There are many benefits for young mothers doing post-pregnancy exercise. 

Firstly, these exercises can strengthen and tone your abdominal muscles that were stretched during pregnancy. 

Exercise can also boost your energy, which is fundamental for taking care of a newborn. Exercise can promote better sleep, which is ideal for young parents who are getting up to do night feeds. 

The stress-release properties of exercise can also be extremely beneficial because young parents are usually very stressed. All of the responsibilities involved in taking care of a newborn can really affect young mothers. Opportunities for stress release should be grasped with both hands!

But what are the best exercises young mothers can start to incorporate into their routines? Here are the most beneficial exercises that you can do after childbirth. 

Walking

Adding some light cardio to your day can be very beneficial for your health after childbirth. Going on a walk can help you get your muscles working again. It is also quite simple, so is easy to start incorporating into your everyday routine. Start by going on simple walks around your house, and then you can increase the distance and speed in which you are walking. You will be able to get your walking speed up in less time than you think! Getting your steps in can be a great way to keep healthy.

Swiss Ball Exercises

Exercising with a swiss ball can help you regain your balance and confidence with exercising. It can help with stability, posture and lower back pain. Unfortunately, lower back pain is common in new mothers. Exercise balls are relatively cheap and can be a great way to get you more confident with exercising. Laying down on the ball and raising your left arm and right leg at the same time (then changing to the other arm and leg) is a great exercise you can do to strengthen your muscles. Do this at your pace until you can speed up. This is a great way to train your stability. 

Postpartum Planks 

Planks can train your core muscles and strengthens the muscles in your upper body. They can also train your glutes. However, this move cannot be performed by some mothers for a while after pregnancy, so consult your doctor before trying a plank out. If you’re really struggling with doing a plank, start on your knees and then slowly lift them off the ground. Make sure you do this on a mat to protect yourself if you’re feeling a bit unstable. Increase the hold time as you get stronger. 

Side Plank Leg Lifts

This exercise is a variation of a normal plank, however, it is more advanced. Leave this exercise until you are 6-8 weeks post-partum. Lie on your stomach with your forearms on the floor and your elbows beneath the shoulders. Then go on your side, so you’re up on one forearm, raised off the floor. Raise the top leg and leave it in the air for 20-30 seconds. This can be a great way to train your core, glutes, and arm muscles. Be careful with this exercise. 

Baby and Mom Workouts

It can be difficult for new mothers to find the time to be away from their babies. However, you and your baby can sometimes exercise together! Take caution when doing this, and practice with a rolled-up towel so that you know your baby can be secure. You can squat while doing rock-a-bye baby or do lunges. Babies often love to move with their mothers. 

Baby swimming classes can be taken from around 6 weeks old. Going to the pool with your baby can be a great way to bond with your baby and get a bit of water aerobics in as well.

Many new mothers feel pressure to get their body back to the way it was pre-childbirth. Some even feel pressured to get a mummy makeover. However, you should just prioritise being healthy and slowly getting exercise in- don’t push yourself into doing too much exercise. Focus on healing and looking after yourself. Pregnancy can be very difficult and not pushing yourself too far is paramount to a good healing journey. Take care of yourself, and remember your body is beautiful no matter what! Getting healthy and looking after your baby is more important than anything else.