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These safe postpartum exercises are brought to us by Sylvia Donchev from SylviaFitness.com. In the post, she encourages new moms to try 3 safe postpartum exercises that will ultimately help the process of getting your body back.
3 Safe Postpartum Exercises for New Moms
Aside from a significant shift of roles at home and in life in general, one of the biggest challenges a new mom faces is the changes in her body.
It’s no surprise that many new moms are wondering about when to start exercising and how to work out so that they’re being safe.
Postpartum Exercises Guidelines
So, how soon after giving birth can you exercise?
We all want to start doing safe postpartum exercises that will help flatten the tummy as soon as possible but that’s not actually a good idea!
Instead, you need to focus on your postpartum recovery and allow your body to heal for 6 to 8 weeks before taking up any exercise routine.
Waiting that long is a good idea no matter if you had a vaginal delivery or cesarean.
Before we get to 3 safe postpartum exercises, we should look at…
RELATED READ: Postpartum Recovery Plan for New Moms
Postpartum Exercises To Avoid
It’s a good idea to avoid any high impact activities post-pregnancy because they can cause unnecessary pressure on the pelvic floor muscles.
Women also tend to think they need to do a lot of abdominal workouts (like crunches and planks) to get their core back in shape but those exercises are actually not the best exercises to do in order to flatten your tummy postpartum.
Ab exercises – like crunches or planks – can cause diastasis recti which is when the abdominal muscles split and separate even further apart.
Therefore avoid all abs exercises at least for the first few months post-pregnancy!
(Don’t worry! Your tummy will begin to shrink on its own – it just takes time 🙂 )
Safe Post Pregnancy Exercising
Post pregnancy exercise is beneficial for all new moms whether you worked out during your pregnancy or not.
Adding some light exercising post pregnancy will help your overall mental wellbeing as you adjust to life with your newborn baby.
Exercise lowers stress which may help curb postpartum depression or other feelings of sadness.
Post pregnancy workouts will start you on the path to losing your baby weight which is what we all want, right?
So, are there really any safe postpartum exercises you can do during the first 6 to 8 weeks?
Yes, there are!
Workouts such as:
On my blog sylviafitness.com, I share more exercises that moms can do during their postpartum recovery and full workouts that can be done using your baby (ideally once they turn 3 to 4 months old).
But here are 3 exercise routines you can start doing right now:
(Note: Please consult with your healthcare provider before starting any workout routine; it’s always nice to get the green light from them!)
What you’ll need for the workouts:
✔A yoga mat
✔Two bottles of water or light dumbbells
The following exercises are safe and will help you establish good core and pelvic floor connection and a good breathing pattern.
Lying on your back with bent knees and feet flat on the floor.
Relax your glutes and place one hand on the side of the rib cage and the other hand on the lower belly.
Feel the connection when you breathe while you inhale and exhale, you can feel it with the hands.
Once you get the breathing connection, carry this breath through the rest of the exercises.
POST PREGNANCY EXERCISE ROUTINE #1
Laying on the floor place your hands on the floor palms facing down.
Inhale and when you exhale, squeeze the glutes and lift the hips.
This exercise is called the bridge.
When your hips go up, you breathe out, when you breathe in go immediately down.
Try doing 8 repetitions three times, resting in between.
POST PREGNANCY EXERCISE ROUTINE #2
Laying on the floor place your hands on the hip bones.
When you exhale, slide one leg straight out then inhale and bring the leg back into position.
Exhale slide the other feet out and then again in.
Try doing 5 times each leg, three times, resting in between.
POST PREGNANCY EXERCISE ROUTINE #3
A great way to heal and strengthen your pelvic floor is to use the exhale/inhale breathing technique and a simple, functional movement exercise.
For example bicep curls with light dumbbells or using two bottles of water.
You are going to contract the pelvic floor into the training.
Stand up straight, holding a light dumbbell or small bottle of water in each hand, on the exhale gently lift the pelvic floor and do bicep curls while breathing out.
Breathe in on the way down and relax everything at the bottom, slowly bringing the arms down.
The key to working out postpartum is to ease back in by using exercises that heal and strengthen your core and pelvic floor.
Avoiding high impact exercises is a smart move – those moves can actually make your postpartum recovery longer than it needs to be AND cause diastasis recti – something you don’t want to deal with.
So, mama, do you have any other safe postpartum exercises you want to share?
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