WORKING OUT POSTPARTUM
Hey, MAMAAAAAA.
Today we are going to talk about the best exercises for postpartum women to help you get back on track, feel great, and embrace your new body with confidence.
# 1. **Pelvic Floor Exercises**
Let’s kick things off with pelvic floor exercises—aka Kegels!!!! These are super important for new moms. After giving birth, your pelvic floor might need a little TLC to get back to its pre-baby strength. Kegels help in improving bladder control and strengthening those muscles down there. To do a Kegel, squeeze the muscles you’d use to stop urinating, hold for a few seconds, and then release. Aim for a few sets of 10-15 reps throughout the day. Your future self (and PARTNER LOL) will thank you!
# 2. **Gentle Core Workouts**
Your core has gone through a lot, so it’s important to ease back into strengthening it. Start with gentle exercises like modified planks and belly breathing. For a basic belly breathing exercise, lie on your back with your knees bent and take deep breaths, letting your belly rise and fall. This helps re-engage your core muscles gently.
# 3. **Walking**
Never underestimate the power of a good walk! It’s low-impact, easy to fit into your day, and can be a great way to bond with your little one. Walking helps improve cardiovascular health, boosts your mood, and can help with weight management. Plus, it’s a fantastic way to start incorporating exercise into your routine without overwhelming yourself. Setting a goal even a SMALL GOAL could also be helpful.
# 4. **Postpartum Yoga**
Yoga is like a warm hug for your body after pregnancy. It helps improve flexibility, strength, and mental well-being. Look for classes or videos specifically designed for postpartum women, which focus on gentle stretches, breathing, and rebuilding core strength. Poses like cat-cow, child’s pose, and gentle hip stretches are amazing for easing tension and getting your body back in balance.
# 5. **Bodyweight Exercises**
Once you’re ready to up the intensity, bodyweight exercises like squats, lunges, and modified push-ups can be really effective. These exercises use your own weight to build strength and can be done at home with minimal equipment. Start slow and listen to your body—there’s no rush, and it’s all about feeling good and strong.
# 6. **Low-Impact Cardio**
If you’re craving a bit more cardio, go for low-impact options like swimming or cycling on a stationary bike. These activities are easy on your joints and can be a great way to get your heart rate up without putting too much strain on your body. Plus, they’re perfect for fitting into nap times or when you have a few moments to yourself.
# 7. **Resistance Band Workouts**
Resistance bands are your new best friend. They’re portable, versatile, and fantastic for building strength. You can use them for a range of exercises, from squats and lunges to arm exercises and core workouts. They’re gentle enough to start with but can be adjusted as you get stronger.
# 8. **Strength Training**
Once you feel ready, incorporating light weights or resistance bands into your routine can be really beneficial. Focus on exercises that work multiple muscle groups, like squats, deadlifts, and rows. Strength training helps rebuild muscle, boost your metabolism, and improve your overall strength.
SOME TIPS for a Successful Postpartum Workout Routine:
- Listen to Your Body: It’s normal to feel sore or tired, so don’t push yourself too hard. Start slow and gradually increase intensity as you feel ready.
- Stay Hydrated: Your body needs extra water, especially if you’re breastfeeding. Keep a water bottle handy during your workouts.
- Rest: Recovery is just as important as the workout itself. Make sure you’re getting enough rest and sleep to support your body’s healing process.
- Seek Support: If you’re unsure about what’s safe for your body, consult a physical therapist or a postpartum fitness specialist. They can provide personalized guidance and support.
Remember, the goal is to feel strong and confident in YOUR BEAUTIFUL BODY!