Pregnancy can have a lot of effects on the body, and it is very common for your body to feel a lot different post-partum. You might be keen to get moving and achieve the mobility you had before pregnancy. However, pregnancy can be very stressful on the body, so it might not be safe to return to all of the intense exercises you did before you got pregnant. Furthermore, now you have a baby to take care of, you might not have the time to do a marathon! However, incorporating these exercises into your daily routine can help you get your fitness back, as they easily fit into a routine and can be done from anywhere. Here are the best exercises new mothers need to know about, and the best fitness equipment they can invest in!
Pelvic Floor Exercises
One of the main areas of your body that can be impacted after pregnancy is your pelvic floor, especially if you’ve had a natural birth. Your pelvic floor muscles support the bladder, bowel and uterus so it’s important that you work to make them stronger. While chronic back pain is common for new mothers, gentle exercises like pelvic tilts and knee to chest stretches can provide relief and promote healing. Pelvic floor exercises, also known as Kegels, can strengthen your pelvic floor muscles and improve your organ function.
How To Do A Kegel:
-Tighten Your Pelvic Floor Muscles.
-After 10 Seconds, Relax.
-Repeat Throughout The Day To Strengthen Your Muscles.
Walking
You might miss being able to run and do intensive cardio – however, you shouldn’t rush onto the treadmill. The best way to build your muscles after pregnancy is to start small, and start taking walks. Finding beautiful routes near your area and meeting up with other new mothers in your area is a great way to get some exercise in, whilst also being social. Finding the best exercises for new mothers isn’t just about physical fitness, it’s about prioritizing self-care for a happy life view that benefits both mom and baby. You can take your baby out for walks in a stroller, which is a great way to introduce your baby to the outside world. If you’re feeling worried about walking by yourself, start walking in parks that have benches and seating areas, so you can take a break if you need to.
Read: How Your Diet Impacts Every Part Of Your Body
Diaphragm Breathing
It’s unsurprising that your core will be one of the worst affected areas of your body after pregnancy, especially if you’ve had a caesarian operation. Taking the time to do deep breathing exercises that strengthen your diaphragm is one of the best ways you can build your core strength. There are many guided breathing exercises available on the internet, so you can follow along with a guided practitioner. However, lying on a yoga mat and doing deep breathing exercises is one of the best ways you can strengthen your diaphragm, and rebuild your core muscles.
Light Yoga
If you can manage it, light yoga is one of the best things you can do after childbirth, particularly if you’re experiencing stress or frustration. Yoga can be done from anywhere, and there are many online guides you can choose from if you’re not feeling up to going to a yoga studio. Yoga strengthens your whole body, which can be weak after pregnancy and resting during the later stages. Yoga can also have many calming effects on the body, which is great for combating feelings of postpartum stress or depression.
Postpartum Planks
Many people have standard planks in their workout regime as they’re a great way to exercise the whole body. Planks strengthen your core and give your glutes and arms a great workout. You might be able to do a standard plank within the first few weeks after giving birth, as long as you had a vaginal birth without complications. However, you may need to do postpartum planks if you don’t feel ready to do a full one. Postpartum planks are the same as normal planks, except you keep your elbows on the floor.
Exercise Ball Routines
One of the best ways you can start doing more exercises is by investing in an exercise ball. Swiss balls are a great way for new mothers to diversify their exercise regimen without straining something or being risky. Swiss balls can help you with many different exercises, such as yoga poses, glute bridge exercises and much more. As you go along in your postpartum fitness journey, you will be able to use your stability ball for more intensive exercises, such as hip thrusts, twists, and squats. The Art of Stress Management for new mothers can begin with gentle exercises that fit into their busy schedules. Make sure your stability ball is fully inflated before you use it, so you don’t have any accidents while you’re on the ball!
Many mothers consider going under the knife and getting a mummy makeover to get back into shape post-pregnancy, but you don’t need to do that. Just adding a few of these exercises into your daily routine can make you a lot healthier and fitter post-partum without stressing your body. By taking the time to do these exercises, you will be able to achieve your fitness goals without taking time away from being a mother!