Image by senivpetro on Freepik

Exercising postpartum can help new moms regain strength, boost mood, and enhance overall well-being. However, it’s essential to approach postpartum exercise carefully, especially considering factors like delivery type, recovery progress, and individual health conditions. Here are some safe and effective exercises for postpartum moms:

1. Walking

• Benefits: Gentle on the body, can be done with the baby in a stroller, improves cardiovascular health.
• Tips: Start with short distances and gradually increase time and intensity.

2. Pelvic Floor Exercises (Kegels)

• Benefits: Strengthens pelvic floor muscles, helps with bladder control.
• Tips: Tighten pelvic floor muscles as if trying to stop urine flow, hold for a few seconds, and release. Repeat several times a day.

3. Bridges

• Benefits: Strengthens glutes and lower back.
• Tips: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, hold for a few seconds, and lower back down. Repeat 10-15 times.

4. Cat-Cow Stretch

• Benefits: Improves spine flexibility, strengthens back muscles.
• Tips: Start on all fours. Inhale, arch your back (Cow), and exhale, round your spine (Cat). Repeat several times.

5. Modified Planks

• Benefits: Strengthens core muscles.
• Tips: Start with modified planks (on knees) and gradually progress to full planks as strength improves. Hold for a few seconds, gradually increasing the duration.

6. Side-Lying Leg Lifts

• Benefits: Strengthens hip and thigh muscles.
• Tips: Lie on your side with legs straight. Lift the top leg towards the ceiling and lower it back down. Repeat 10-15 times on each side.

7. Heel Slides

• Benefits: Strengthens lower abdominal muscles.
• Tips: Lie on your back with knees bent and feet flat. Slide one heel out straight, keeping the other knee bent, and then return to the starting position. Alternate legs.

8. Seated Forward Bend

• Benefits: Stretches hamstrings and lower back.
• Tips: Sit with legs straight in front of you. Reach forward towards your toes, keeping your back straight. Hold the stretch for 15-30 seconds.

9. Swimming

• Benefits: Low-impact, full-body workout.
• Tips: Start with gentle swimming sessions, gradually increasing intensity and duration.

10. Baby-and-Me Yoga

• Benefits: Bonding time with baby, improves flexibility and strength.
• Tips: Look for local classes or follow online videos designed for postpartum moms and their babies.

General Tips for Postpartum Exercise:

• Consult Your Doctor: Before starting any exercise program, get clearance from your healthcare provider, especially if you had a cesarean section or complications during delivery.
• Start Slowly: Begin with gentle exercises and gradually increase intensity and duration as your body heals. Most women start 6-12 weeks after giving birth.
• Listen to Your Body: Pay attention to how your body feels. Stop exercising and consult a healthcare provider if you experience pain, dizziness, or excessive fatigue.
• Stay Hydrated: Drink plenty of water before, during, and after exercise.
• Incorporate Baby: If finding time to exercise is challenging, involve your baby in your workout. Many exercises can be done with your baby in a carrier or stroller.

These exercises can help new moms regain strength, improve their mood, and promote overall wellness during the postpartum period.

For more information on caring for yourself postpartum, check out my New Mom Thriving Guide