Childbirth is a transformative experience that leaves a lasting impact on your body. Adjusting to your post-pregnancy body can be challenging, but incorporating postpartum workouts into your routine can make a significant difference.
Remember, always get the green light from your healthcare provider before starting any postpartum workouts. Every body is unique, and so is every recovery.
Keep reading to learn the ten workouts that can support your recovery and help you reclaim your fitness at a pace that feels right for you.
Walking is one of the most accessible postpartum workouts that almost everyone can do. It’s gentle on your joints and can be easily incorporated into your daily routine, even with a newborn.
You can stroll with your baby in a carrier or pram, turning your workout into bonding time. As you regain your strength, you can challenge yourself by choosing routes with inclines or increasing your speed.
2. Pelvic Tilt
Pelvic tilts are excellent for targeting the deep abdominal muscles that undergo significant changes during pregnancy. These exercises also improve posture, which can be compromised due to the weight of the baby and nursing positions.
By doing pelvic tilts regularly, you can alleviate back discomfort and work towards regaining your core strength.
Kegel exercises are all about strengthening your pelvic floor muscles. Your pelvic floor muscles are in charge of supporting your uterus, bladder, small intestine, and rectum, all things that pregnancy and childbirth can weaken.
When these muscles weaken, you can experience issues such as incontinence. Regular Kegels can help restore the strength of these muscles, enhancing urinary control and sexual health.
Postpartum yoga not only helps improve flexibility and strength but also promotes relaxation and stress management. Yoga practices often incorporate mindful breathing, which can be a powerful tool to combat postnatal anxiety and promote a sense of calm.
Opt for poses that help strengthen the pelvic floor and core, and open up the chest and shoulders
Swimming provides a full-body workout, engaging multiple muscle groups without adding stress to the joints. In addition, the water resistance helps tone the muscles, while the buoyancy supports your weight, making movement easier.
Swimming also has a soothing, meditative quality, which can help new mothers manage stress and improve your mood.
6. Light Weight Lifting
Lifting light weights can help restore muscle tone and bone density, which can be affected by pregnancy. Weight lifting can also improve your metabolism and contribute to weight loss.
Start with postpartum workouts that engage large muscle groups like the legs and back, and remember to engage your core for stability.
7. Stationary Cycling
Stationary biking is a great way to get your heart rate up and boost your cardiovascular health. It’s also a practical option for new moms as you can do it indoors, regardless of the weather, and even while your baby is napping.
As you pedal, you’ll be working your legs and glutes, and by maintaining an upright posture, you’ll also be engaging your core.
Pilates focuses on core strength, flexibility, and overall body awareness. It’s an excellent postpartum workout for restoring abdominal and pelvic floor muscle tone.
Pilates also emphasizes proper alignment and breathing, which can help correct postural changes resulting from pregnancy.
9. Low-Impact Aerobics
Low-impact aerobics classes offer a fun and social way to exercise. They combine rhythmic movements with strength training, providing a balanced workout that promotes cardiovascular health, muscular endurance, and flexibility.
Postnatal classes often incorporate baby-friendly exercises, allowing you to engage in fitness activities without needing a babysitter.
10. Postpartum Personal Training
Postpartum personal training sessions provide workouts tailored to the unique needs of new mothers. Our personal trainers know how to guide you through safe and effective exercises and offer modifications to accommodate individual needs. These classes also offer a supportive environment where you can connect with other new moms.
General Tips for Postpartum Workouts
Keep these tips in mind when you start looking into exercises after giving birth.
Listen to your body: Postpartum recovery varies, and what feels good for one person may not work for another. Start slow and pay attention to how your body responds to exercise. If something feels uncomfortable or causes pain, stop doing it.
Stay hydrated: Breastfeeding moms need extra hydration, and exercising can increase your fluid needs. Make sure to drink plenty of water before, during, and after your workouts.
Eat well: Good nutrition is crucial during the postpartum period. Ensure you’re getting a balance of protein, carbohydrates, and healthy fats to fuel your workouts and support recovery.
Prioritize rest: Recovery is just as important as the workouts themselves. Make sure you’re getting enough sleep and taking rest days between intense workouts.
Seek professional guidance: If you’re unsure about starting postpartum workouts, consult with a fitness professional, such as Peak Physique. We can help design a workout plan tailored to your needs and guide you through the exercises safely.
Start Postpartum Workouts Today!
Incorporating postpartum workouts into your routine is about more than regaining your pre-pregnancy body. It’s about fostering a holistic approach to wellness that considers both physical and mental health. Regular physical activity can boost your mood, enhance your energy levels, and provide a much-needed opportunity for self-care.
At Physique Fitness, we know the unique challenges new mothers face. We’re committed to supporting you in this journey, providing personalized training plans tailored to your postpartum needs, and offering a supportive and inclusive fitness community. Remember, every woman’s recovery timeline is different. Be patient with yourself and trust in your body’s ability to heal and regain strength.
If you’re ready to start your postpartum fitness journey, contact Physique Fitness today! We’re excited to help you discover the benefits of postpartum workouts. It’s not just about fitness; it’s about embracing a healthier, happier you.