Postpartum Exercise Routine: Getting Back in Shape

Postpartum Exercise Routine: Getting Back in Shape.

Many new mothers want to regain their pre-pregnancy fitness levels and body shape after giving birth. Some moms aim to be physically active for personal reasons beyond fitness, like mental health care. However, regular exercise may also benefit the baby.

For example, postpartum maternal anxiety may be positively associated with a child's amygdala volume (the amygdala is primarily responsible for emotion regulation). This scenario can mean a child can pick up anxious behavior via regular interactions with an anxious mom.

Being more physically active can benefit your and your child’s well-being. You can check this page for more ways to calm an overactive amygdala. Whatever reason you have to get back in shape, a postpartum exercise routine can help you achieve this goal.

You might wonder what exercise routine you can do safely and effectively to be fit. Also, what tools or equipment can help you with your efforts to be more physically active? This article lists and explains several exercises women who have just given birth can do safely. This article also suggests exercise aids like Push Pedal Pull’s equipment to support your postpartum fitness journey.

4 Postnatal Exercises for Moms

Exercise after childbirth offers various health benefits. For example, exercise helps you regain shape after pregnancy and boosts your energy to deal with the difficulties of motherhood.

Here are four postpartum exercises that you can do at home after your doctor gives their approval:

Tummy exercise

-After the gap in your abdominal muscles closes, you can progress to more challenging exercises like this. Here’s a sample tummy exercise routine:

-Lie on your back, bending your knees and planting your feet flat on the ground. Place your hands on your thighs.

-Exhale, tighten your abdominal muscles and raise your head and shoulders.

-Then, let your hands slide toward your knees. Your only goal should be to lift your shoulder blades off the ground.

-Maintain a stable posture. Hold the position, allowing your shoulders and head to fall back to the floor slowly.

-Repeat the exercise up to 10 times for each set.

If you can, finish three sets per session

Pelvic floor exercise

The pelvic floor muscles support the bowel, uterus (womb), bladder, and vagina by securing the tailbone (coccyx) to the pubic bone. You tighten these muscles when you want to stop urinating.

Childbirth weakens the pelvic floor muscles, leading to problems like incontinence. Fortunately, you can exercise these muscles while lying down, sitting, or standing. 

-To begin, relax your abdomen. Breathe normally, and don't hold your breath. Gradually squeeze and tighten the muscles until they are the hardest they can be. Release the tension gently and slowly. 

-Then, you can perform the following exercises:

-Hold the squeeze for 5 to 10 seconds. Slowly release the pressure. Repeat 10 times.

-Perform hard, quick, and short contractions. Repeat 10 times.
Squeeze, then cough lightly or clear your throat. Repeat three times.

Try to do five or six sets each day.

Exercise bike

Home fitness routines are ideal: you don't have to hire a babysitter or wait for your spouse to get home so you can go to the gym. 

When your baby falls asleep or plays calmly, you can turn on your fitness equipment and let off some steam.

You can choose an exercise bike if that is what you prefer. This equipment can help you work out your glutes, legs, abs, and back – areas that require muscle regrowth.

Another benefit of biking is that it is gentle on your joints, unlike other activities like running or playing tennis. 

In certain cases, you may be able to use exercise bikes within a short time after delivery. Other alternative machines to exercise bikes are treadmills and ellipticals.

Lifting

Some suggest postpartum moms do resistance training two to three times each week for the first four weeks they return to exercise.

You can begin by squatting without weights. Afterward, you can use a 10-pound kettlebell or dumbbell.

After performing 40 repetitions, increase the weight by 5 to 10 pounds. You can then increase the weight until it reaches your desired level.

Other free weights that you can use for your home gym include bumper plates and chrome bars. Free weights have become a popular fitness tool due to their versatility and results. 

Home workouts with weights are ideal for strength training, getting back in shape, or staying fit and active.

Aside from the exercises mentioned above, you can also consider doing the following exercise routines:

• Yoga - Pilates - Low impact aerobic workouts - Brisk walking - Swimming- Aqua aerobics
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Postpartum Fitness Equipment

The following fitness equipment can help enhance your home workouts:

Jump rope: Exercises using jump rope let you incorporate cardio into your workouts. 

Stair climber machine: This equipment is an excellent alternative to cardio machines, like treadmills and ellipticals.  Stair climbers mimic rock climbing and offer varying resistance and intensity levels to challenge your muscles.

Since 1985, Push Pedal Pull has been your local exercise equipment expert.

We are an industry pioneer and a recognized leader in the sales and service of premium fitness equipment for residential and commercial settings. Today, we are one of the largest fitness equipment dealers in the country, with over 35 years of growth and stability in the specialty fitness industry.

*References

1. Prenatal and postnatal maternal anxiety and amygdala structure and function in young children

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7889894/

2. Postnatal exercise - sample workout

https://www.betterhealth.vic.gov.au/health/healthyliving/postnatal-exercise-sample-workout

3. Postpartum exercise: When it's safe to start running and lifting after pregnancy

https://utswmed.org/medblog/workouts-after-pregnancy/