Being a mom is an amazing experience, but it also brings changes to your body and energy levels. New moms can benefit from various exercises that strengthen the core and pelvic floor muscles. Whether your goal is to regain strength, boost energy, or improve overall well-being, gentle workouts can make a huge difference.
When to Start Exercising After Giving Birth
Before beginning any workout routine, consult with your healthcare provider to ensure you are ready to exercise. Most women can start with light activities like walking or stretching within a few days to weeks after giving birth, while more intense workouts may require a longer recovery period. Here are some workouts for new moms:
1. Walking
Walking is a simple yet effective way to ease back into physical activity. It enhances circulation, lifts mood, and strengthens the lower body. Start with short walks around your home and gradually increase your duration and pace.
2. Pelvic Floor Exercises (Kegels)
Pregnancy and childbirth can weaken pelvic floor muscles, which can lead to incontinence and discomfort. Strengthening these muscles with Kegels can help restore function and support recovery. Here is how to perform kegels:
-Contract your pelvic floor muscles.
-Hold for 5-10 seconds and then release.
-Repeat 10-15 times, 2-3 times a day.
3. Core Recovery
Engaging your deep core muscles helps heal abdominal separation and improves posture.
-Sit or lie on your back.
-Inhale deeply, expanding your belly.
-Exhale slowly while drawing your belly button toward your spine.
-Repeat for 1-2 minutes.
4. Glute Bridges
Glute bridges strengthen the core, lower back, and glutes, which is helpful for reducing postpartum lower back pain.
-Lie on your back with your knees bent and feet flat on the floor.
-Engage your core and lift your hips.
-Hold for a few seconds, then lower down.
-Repeat for 10-15 reps.
5. Seated or Standing Squats
Squats help rebuild leg strength and improve balance.
-Stand with feet hip-width apart.
-Lower your hips as if you are sitting on a chair.
-Keep your chest lifted and knees behind your toes.
-Push through your heels to stand up.
-Perform 10-12 reps.
Tips for Success
-Listen to your Body: Rest when needed and don’t push through pain.
-Stay Hydrated: Stay hydrated especially if you are breastfeeding.
-Be Consistent: Even 10-15 minutes a day can make a difference.
-Find Support: Join a mom’s workout group or involve a friend.
Conclusion:
Exercise after childbirth isn’t just about losing weight – it is about feeling strong, energized, and confident. Start small, be patient with yourself, and enjoy your steps of progress.