The changes a woman’s body undergoes due to pregnancy and the prolonged recovery period are not things that we talk enough about.
Along with the warmth of having your loved ones around you at this time, having a great workout routine is also a great way to shorten the recovery journey as it would not only boost your energy levels and increase your physical strength, it would also improve your self-confidence and help you sleep better. And trust me when I say anything that helps you sleep (naturally) better in this period is a must have. The goal isn’t necessarily to snap back, rather it’s to help you get comfortable in your skin and squats aren’t the only way to achieve this.
I have compiled a list of 10 postpartum exercises (in no particular order) to help you on your journey and strengthen your core.
Take a walk
This is an underrated workout routine. As a new mom, your body is a bit more fragile than it used to be and the need to take things easy cannot be overemphasized. A simple exercise like a walk is not just perfect for the occasion but very effective.
You can walk on a spot in the comfort of your room, you can step into the compound or a brief walk around your neighbourhood. Walking at an easy pace is not only refreshing, but it would also help to clear your mind, prevent blood clots and other complications whilst speeding up healing.
Deep Belly/Diaphragmatic Breathing
Deep Belly/Diaphragmatic Breathing, also known as abdominal breathing, is a great way to strengthen your core as your pelvic floor works in coordination with the abdominals and diaphragm, and all three need to work together.
You can do this lying down or standing, take as much air as you can into your stomach (not your chest), then hold your breath for a minute or two (or count slowly from 1 to 10, it’s okay to drop off before 10 and try again) and then slowly exhale. Good job!
Feel free to try it a few more times.
If you’re new at this, do not repeat it more than 5 times in a row as it might make you feel lightheaded, relaxed, and sleepy.
Glute/Pelvic Bridge
This exercise not only helps you build your core, it also builds your glutes(butt muscles) and hamstrings. Glute bridges are done with both feet planted on the ground, raised knees, and lifting your pelvis off the ground. An unpopular but effective technique to getting this exercise right involves, getting a foam roller or any dense object(not a throw pillow) that isn’t particularly easy to squeeze and placing it in between your raised knees whilst laying flat on a mat (or on the floor), keep your arms by your side and your toes off the ground. Using your heel and shoulder as leverage, push your pelvis upward and squeeze your knees together. If you’re doing it right, you should feel it more in your glutes than anywhere else.
Cat-Cow
As the name implies, it involves mimicking the postures of a cat and a cow alternatively. For a proper execution, you should get on all fours ensuring that your shoulders are directly above your hands and your hips are directly above your knees. Go on and arch your back, draw your belly in, let your head hang down like a cat’s and slowly count 1-5. Then slowly bring your belly towards the ground whilst raising your head and gazing upwards like a cow. This exercise is not only great for your core but it helps stretch your neck and back muscles.
Wall Sits
This exercise works your core and quads. Lean your back flat against a wall or a sturdy surface while standing, then gradually drop into a sitting position(without a chair), angling your knees at 90 degrees. Hold this position for about 30 seconds to 1 minute and then release and rest. You can go at it for as long as you can.
Dead Bugs
There are several variations to this routine but here’s my favourite. Begin by laying flat(with your back on the ground) on the floor with your arms and legs hanging (upwards) in the air. Then move your left hand and leg in opposite directions(your hand should go towards your head and your feet towards the floor) whilst inhaling and raise them again as you exhale. Repeat the process for your right arm and leg too.
Wall Plank Rotation
This routine helps work your upper body without placing too much pressure on your core. Stand facing a wall(make sure it’s sturdy) at a distance of about 2 feet and then lean forward, resting your forearms on it(like in a typical plank position). Slowly rotate your body out whilst retracting your shoulders to achieve a side-plank position on the wall. Alternate between your left and right sides. This routine is great for mamas with DR (Diastasis Recti) or those healing from CS.
Supine Leg Lifts
This is similar to the dead bug routine. The difference here is that you don’t get to suspend both arms and legs in the air. You suspend only your legs in the air at a 90-degree angle from your waist while laying with your back flat on the floor.
Breathe in and slowly lower your legs as much as you can, and exhale while bringing it back up. There are several variations to this exercise too. You can raise your knees for more support and lower your legs, one at a time. Like I always say, find your rhythm and stick with it.
Bird-dog
Start out on all fours like the cat-cow routine, ensure your shoulders are stacked above your hands and your hips above your knees. Then stretch out your right hand and left leg whilst supporting yourself with the other hand and leg. Return to the starting position and repeat the same process for your left hand and right leg.
Lunges
Lunges strengthen your back and your core without putting too much pressure on your spine. There are several variations of this exercise as well from forward to backwards to loaded lunges. The basic rule of thumb when executing a brilliant lunge is to step forward with your right or left leg, and then bend both knees till the one behind(left/right knee) is hovering just above the ground and you return to your initial position. You can do as many reps as you want but don’t forget to alternate between both legs.
Postpartum exercises/workout routines are important baby steps. They’re not meant to be as rigorous as regular everyday routines but they should be effective, if done properly and consistently.
PS- Please avoid doing planks outrightly as they can put too much pressure on your abdominal muscles and worsen the DR. You can explore other variations that are suitable for your body and current postpartum experience instead.
Easing back into a workout routine doesn’t have to be difficult when you can have a community of accountability partners, fitness enthusiasts and new moms like you cheering you on. Join Fusion’s health and wellness community and thank me later.
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