Becoming a new mom is an incredible journey—full of joy, love, and yes, a few challenges. One of those challenges? Regaining your physical strength and overall wellness after childbirth. But don’t worry, we’ve got your back (and core)!
Postpartum exercises can be a game-changer in your recovery process. They help rebuild core stability, ease discomfort, and boost overall well-being. But where do you even start? What’s safe, and what’s effective for postpartum recovery?
In this guide, we’ll walk you through 10 essential postpartum exercises that can help you regain strength, improve core stability, and address common postpartum aches, like hip pain. Whether you’re a first-time mom or adding another bundle of joy to your crew, this guide is for you. Let’s get moving on this journey towards postpartum recovery—together!
Before You Begin: Safety First!
Before diving into any postpartum exercise routine, it’s super important to check in with your healthcare provider. They can give you personalized advice based on your health and how your recovery is going. Every woman’s body is different, and factors like the type of birth (vaginal or C-section) and how you’re healing can affect when you can start exercising.
Here are a few things to keep in mind:
- After a vaginal birth, you might feel ready to start light exercises a few days to a week after delivery.
- For a C-section, you’ll likely need to wait until your 6-week postpartum check-up before starting any routine.
- Always begin with low-impact exercises and gradually increase intensity as your body allows.
- Listen to your body. If something doesn’t feel right, it’s okay to take a step back or modify the exercise.
And remember, postpartum recovery isn’t a race. Your body did something amazing, and it deserves all the care, patience, and love as it heals and strengthens.
Understanding Postpartum Recovery and Exercise Benefits
Recovering postpartum is a unique journey for every mom. It means healing from childbirth, managing hormonal changes, and adjusting to life with a new little one. Exercise can play a major role in making this transition smoother.
One of the biggest benefits? Strengthening your pelvic floor muscles. These muscles often weaken during pregnancy and childbirth, and building them back up can help prevent issues like incontinence. Core exercises can also help rebuild abdominal strength, which may have been impacted during pregnancy. Plus, exercises targeting the hips can ease common postpartum discomforts, like hip pain.
And let’s not forget the mood boost! Regular exercise can improve your energy, help manage stress, and even lift your spirits, which is especially important during the postpartum period.
Ready to Get Started? Check Out Our Classes!
Mothering Club offers a variety of classes designed specifically for new moms looking to regain their strength and bond with their babies. Whether you’re interested in gentle movement, breathing exercises, or full-on mommy and me sessions, we’ve got you covered. Check out our:
- Mommy and Me Classes for a fun way to exercise alongside your baby.
- Learning Playgroups that mix fitness with playful learning.
- Classes for 0 to 3 Months to gently ease into postpartum recovery with expert guidance.
Starting with the Basics: Breathing and Alignment
Before jumping into specific exercises, let’s talk basics—breathing and alignment. Proper breathing helps engage your core during workouts, and good alignment prevents injuries. Start with diaphragmatic breathing (deep belly breaths), and always maintain a neutral spine during exercises.
10 Essential Postpartum Exercises
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Pelvic Tilts: A gentle way to rebuild core strength and reduce back pain. Lie on your back, tilt your pelvis, and engage those core muscles.
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Kegel Exercises: Strengthen your pelvic floor with Kegels. Imagine stopping the flow of urine, tighten, hold, and release.
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Bridge Lifts: Great for the glutes and hamstrings, plus they help alleviate hip pain. Lift those hips, squeeze, and lower down.
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Heel Slides: Gently engage your abs by sliding one heel out and back in while lying on your back.
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Wall Push-Ups: A safer upper-body exercise that doesn’t strain your core. Stand, place your hands on the wall, and push in and out.
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Side-Lying Leg Lifts: Strengthen the hips and improve stability by lifting and lowering one leg at a time while lying on your side.
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Seated Forward Bends: Stretch your lower back and hamstrings, improving flexibility and easing tension.
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Modified Planks: Strengthen your core and back without putting too much pressure on your abdomen. Start on your knees and forearms.
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Child’s Pose: A restorative yoga pose that stretches your back, hips, and thighs. Perfect for a little relaxation.
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Walking: Simple, gentle, and effective. Start with short walks and gradually increase your pace and distance.
Incorporating Exercise into Your Postpartum Life
Finding time for workouts as a new mom can be tough, but your well-being matters! Incorporate exercises into your daily routine—take a walk with your baby, do a quick yoga session during nap time, or squeeze in a workout while your little one is playing.
Some tips:
- Schedule it: Treat your workouts as important appointments.
- Keep it short: Even 10-15 minutes makes a difference.
- Involve your baby: Use your baby’s weight as resistance during exercises.
- Make it fun: Listen to music or watch a show while you move.
Listen to Your Body: Signs of Overexertion
It’s vital to listen to your body. Overexertion can lead to injuries, so if you feel any discomfort, fatigue, or persistent pain, take a step back. Adjust your routine as needed and don’t hesitate to ask for guidance.
Postpartum Exercise FAQs
When can I start exercising after giving birth? After a vaginal birth, light exercises like walking can start within days if you’re up to it. For C-sections, wait for your 6-week check-up.
What exercises are safe? Low-impact exercises like walking, swimming, and yoga are great. Always consult your provider first.
How can I find time? Sneak in short workouts during baby’s nap time or incorporate them into your daily routine.
Feeling pain? Some discomfort is normal, but sharp or persistent pain isn’t. Check in with your healthcare provider.
Staying motivated: Set goals, celebrate progress, and join a postpartum exercise group for support.
Embrace the Journey
Starting your postpartum exercise journey is a big step toward recovery and well-being. Remember, it’s not about snapping back to a pre-baby body—it’s about embracing your body, celebrating what it’s achieved, and nurturing it with care. Progress may be slow, and that’s okay. Take it one step at a time, and reach out to other moms, join classes, or seek professional support if you need it.
Your postpartum journey is all about you and your baby, so let’s make it joyful, strong, and full of support! Ready to get started? Join our classes and explore everything Mothering Club has to offer.
