After Pregnancy Workout

Stepping back into fitness after pregnancy offers excitement and challenges for new mothers. It’s not just about losing the baby weight; it’s about fortifying the body, enhancing mental wellness, and reclaiming your individuality. Given the substantial transformations your body has undergone, adopting a safe and informed postpartum exercise regimen is essential.

In this article, we explore workouts specifically designed for post-pregnancy recovery. You’ll learn about starting with gentle exercises that gradually intensify, along with strategies to keep you motivated and address common obstacles faced during postpartum workouts. Get ready to confidently reclaim your fitness journey and celebrate your strength!

Balancing Fitness and Breastfeeding

Integrating exercise into your daily routine as a breastfeeding mother is not only possible but also beneficial. It can enhance your overall health and well-being without compromising your ability to breastfeed successfully. Understanding how to balance fitness with breastfeeding requires some knowledge and planning to ensure both you and your baby reap the maximum benefits.

It’s generally recommended to wait until after your postnatal checkup before starting any exercise routine, usually around 6-8 weeks postpartum, but your doctor might advise differently based on your specific recovery. Regular physical activity can help reduce postpartum depression symptoms, improve cardiovascular health, and aid in weight management. However, many new mothers worry about the impact of exercise on milk production and quality.

Research shows that moderate exercise does not affect the quantity or the nutritional composition of breast milk. It’s crucial, though, to stay hydrated and consume enough calories to support both your recovery and lactation. Here are a few tips to effectively manage exercise while breastfeeding:

Here are a few tips to effectively manage exercise while breastfeeding:

• Hydrate Well: Breastfeeding mothers need extra fluids, so it’s important to drink plenty of water before, during, and after exercise to stay hydrated.
  
• Supportive Clothing: Wear a supportive sports bra that is not too tight to avoid discomfort and complications like clogged milk ducts.
  
• Nurse or Pump Before Exercising: Feeding your baby or pumping before a workout can make exercise more comfortable and reduce the risk of engorgement.
  
• Watch for Comfort: If you find that vigorous exercise leads to discomfort or issues with milk supply, consider scaling back the intensity and focusing on low-impact activities like walking or gentle yoga.
  
• Listen to Your Body: Pay attention to how your body responds to resuming physical activity. If you feel fatigued or notice any negative changes in your health or breastfeeding, adjust your routine accordingly.

Early Postpartum Activities to Approach with Caution

During the initial weeks and months following childbirth, it’s important to be mindful of the types of activities you engage in as your body heals and adjusts to postpartum life. While exercise is beneficial, certain activities should be avoided early on to prevent injury and ensure a safe recovery. Here’s a look at what to steer clear of during the early stages of your postnatal fitness journey.

High-impact exercises

Activities such as running, jumping, or any form of intense aerobic exercise can place excessive strain on the pelvic floor and abdominal muscles, which may be weakened from the pregnancy and childbirth process.

Heavy lifting 

Strength training that involves lifting heavy weights can increase intra-abdominal pressure, putting undue stress on your pelvic floor muscles. Opt for lighter weights and higher repetitions to build strength without excessive pressure.

Certain yoga poses and deep stretches

Avoid yoga poses or stretches that require deep abdominal twists, intense backbends, or heavy stretching of the abdominal muscles. These movements can exacerbate conditions like diastasis recti or lead to discomfort during recovery.

Any activity that causes pain or discomfort 

If an exercise causes pain, significant discomfort, or feels overly strenuous, it’s a clear indicator that your body is not yet ready to handle it. Pay attention to these signals and adjust your activities accordingly.

Diaphragmatic Breathing

Diaphragmatic or deep breathing is one of the first exercises you can start after giving birth, often recommended within the first few days. This exercise helps relax your body and mind, reduces stress, and supports core stability by engaging the deep abdominal muscles. 

Diaphragmatic breathing is gentle enough to perform seated or lying down, making it ideal for new mothers during the initial recovery phase.

1. Find a Comfortable Position: Lie flat on your back on a yoga mat, or sit comfortably in a chair with your feet flat on the ground.
   
2. Relax Your Body: Focus on relaxing every part of your body, from your toes to the top of your head. Let go of any tension you might be holding.
   
3. Place Your Hands: Put one hand on your chest and the other on your stomach. This will help you monitor your breathing pattern and ensure proper technique.
   
4. Inhale Slowly: Inhale deeply through your nose, allowing your stomach to rise as it fills with air, while your chest should remain relatively still. Count to 2-3 seconds as you breathe in.
   
5. Exhale Gently: Exhale slowly through your mouth or nose, depending on what feels most comfortable, while gently pressing on your abdomen to help expel the air. Keep your hand on your chest relatively still.
   
6. Repeat: Continue this pattern of deep, slow breathing for 2-3 minutes. Focus on the sensation of relaxation with each exhale.

Pelvic Tilts

Pelvic tilts are another excellent postnatal exercise that targets the abdominal muscles, helping to strengthen and stabilize your core after pregnancy. This exercise also aids in alleviating back pain, a common issue for many new mothers. 

Pelvic tilts can be performed lying down, making them easy to incorporate into your daily routine even when you’re feeling tired.

1. Start in a Lying Position: Lie on your back on a comfortable surface, such as a yoga mat. Bend your knees with your feet flat on the floor, and keep your arms by your sides.
   
2. Flatten Your Back: Gently arch your lower back and then flatten it against the floor. This movement tilts your pelvis upward slightly and engages your abdominal muscles.
   
3. Hold and Release: Hold the tilt position for about 5 seconds, feeling the stretch and tightening in your core muscles, then slowly return to the starting position.
   
4. Breathe Properly: Maintain a steady breathing pattern throughout the exercise, inhaling as you relax and exhaling as you perform the tilt.
   
5. Repeat: Do this exercise for several repetitions, aiming for 10-15 tilts per session.

Walking

Walking is an excellent starting point for postnatal exercise, providing a gentle way to reintroduce physical activity without overwhelming the body. It’s an effective cardiovascular exercise that improves heart health, aids in weight loss, and enhances mood, all while being low-impact enough to be manageable in the early stages of postpartum recovery. 

Walking allows new mothers to gradually build up their stamina and strength at their own pace, encouraging daily movement as a foundation for more intense physical activities later on.

1. Start Slow: Begin with short walks around your home or down your street. Listen to your body and only walk as long as you feel comfortable.
   
2. Gradually Increase Duration: As your endurance improves, gradually increase the length of your walks. Aim for a daily walk, increasing the time as you feel able.
   
3. Focus on Posture: Keep your posture straight and your steps smooth. Pushing a stroller? Ensure it’s at a height that doesn’t require you to stoop.
   
4. Stay Hydrated: Bring water with you, especially if you are breastfeeding, to ensure you stay hydrated throughout your walk.
   
5. Make it Enjoyable: Consider walking in a nearby park or a scenic route to make the exercise more enjoyable.

Modified Planks

Modified planks are an ideal exercise for new mothers looking to rebuild core strength and stability without the strain of full planks. By modifying the traditional plank to be performed on the knees, this exercise reduces pressure on the abdominal area while still engaging the core, back, and shoulders. 

Strengthening these areas is crucial for postpartum women to support their recovery and everyday movements, especially lifting and carrying their newborn.

1. Start in a Modified Push-up Position: Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
   
2. Step Back: Step your feet back one at a time, lowering your body into a straight line from your head to your knees.
   
3. Engage Your Core: Tighten your abdominal muscles to prevent your back from sagging. Keep your neck and spine in a neutral position.
   
4. Hold the Position: Maintain this position for 10-20 seconds to start with, increasing the duration as you get stronger.
   
5. Return to Start: Gently lower your knees to the floor to return to the starting position.

Leg Slides

Leg slides are a low-intensity exercise that effectively engages the lower abdomen and pelvic floor, areas heavily impacted during pregnancy and childbirth. This exercise is particularly beneficial as it supports the restoration of core strength and stability without requiring any sudden or intense movements, making it ideal for early postpartum recovery. 

Additionally, leg slides can help in regaining muscle tone and control, which are essential for overall postnatal health.

1. Lie on Your Back: Start lying down with your knees bent and feet flat on the floor. Place your arms by your sides for stability.
   
2. Slide One Leg: Slowly slide one leg out until it is extended, keeping your lower back pressed into the floor.
   
3. Return to Start: Slowly slide the leg back to the starting position.
   
4. Alternate Legs: Repeat with the other leg.
   
5. Maintain Control: Keep the movements slow and controlled, focusing on engaging your core and pelvic floor during the movement.

Squats

Squats are a fundamental exercise for strengthening the lower body, including the legs, hips, buttocks, and pelvic area. They are particularly useful for postnatal women as they help in rebuilding strength and stability in the lower body, which supports proper posture and reduces the risk of injuries. Performing squats not only aids in muscle recovery but also prepares the body for more vigorous activities as the recovery progresses.

1. Start Position: Stand with your feet hip-width apart. Extend your arms straight out in front for balance.
   
2. Lower Down: Bend your knees and lower your body as if you were going to sit in a chair. Keep your back straight and knees over your toes.
   
3. Rise Up: Press through your heels to return to the starting position.
   
4. Keep Focused: Focus on keeping your movements smooth and controlled. Engage your core throughout the exercise.
   
5. Adjust as Needed: If a full squat is too challenging, try half-squats or use a chair for support.

Bridging

Bridging is an effective postnatal exercise for strengthening the gluteal muscles, lower back, and pelvic floor, which all play a crucial role in overall body stability and function. This exercise helps alleviate common postpartum issues like lower back pain by enhancing core stability and improving pelvic alignment. 

Regularly incorporating bridging into your postnatal fitness regimen can significantly improve your recovery speed and quality of life during the postpartum period.

1. Lie Down: Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
   
2. Lift Your Hips: Press through your heels to lift your hips toward the ceiling, forming a straight line from your shoulders to your knees.
   
3. Hold and Lower: Hold the position for a few seconds, then slowly lower your hips back to the floor.
   
4. Repeat: Perform this exercise in sets of 10-15 repetitions.

Swiss Ball Bird Dog Holds

Swiss ball bird dog holds are a dynamic exercise that enhances balance and coordination while strengthening the core, back, and shoulders. This exercise is particularly effective for postnatal women as it engages multiple muscle groups simultaneously, promoting overall stability and core strength without excessive strain.

1. Position the Swiss Ball: Begin by kneeling on the floor with a Swiss ball in front of you. Carefully place your hands on the ball.
   
2. Extend Opposite Arm and Leg: Slowly extend one arm forward while extending the opposite leg back, keeping both straight and balanced on the ball.
   
3. Hold and Focus: Hold this position for a few seconds, focusing on maintaining balance and tightening your core.
   
4. Switch Sides: Return to the starting position and repeat the exercise with the opposite arm and leg.
   
5. Repeat: Aim for 5-10 repetitions on each side, ensuring smooth and controlled movements.

Cat-Cow in Tabletop

The Cat-Cow exercise is a gentle yet effective way to increase spinal flexibility and relieve tension in the lower back. This movement also engages the abdominal muscles gently, making it a suitable exercise for postpartum recovery.

1. Start in Tabletop Position: Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips.
   
2. Arch the Back (Cow Pose): Inhale as you slowly arch your back, dropping your belly towards the floor, and lifting your head and tailbone towards the ceiling.
   
3. Round the Back (Cat Pose): Exhale as you round your spine upwards, tucking your tailbone under and drawing your belly towards your spine, releasing your neck to look towards your thighs.
   
4. Flow Smoothly: Continue flowing smoothly between Cow and Cat poses, following the rhythm of your breath.
   
5. Repeat: Perform this sequence 10-15 times, focusing on the sensation of release in your spine and abdomen.

Swiss Ball Glute Bridge

Swiss ball glute bridges focus on strengthening the glutes, hamstrings, and core, which are crucial for postnatal recovery. Using a Swiss ball increases the challenge by introducing an element of instability that enhances muscle engagement.

1. Set Up: Lie on your back with your feet placed on a Swiss ball. Your legs should be bent at about 90 degrees when your feet are on the ball.
   
2. Lift Hips: Press your feet into the ball and lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
   
3. Hold and Squeeze: Hold the bridge position for a few seconds, squeezing your glutes and keeping your core engaged.
   
4. Lower Slowly: Slowly lower your hips back to the floor.
   
5. Repeat: Do 10-15 repetitions, maintaining control and stability throughout the exercise

Side Lying Leg Lifts

Side lying leg lifts target the hip abductors and glutes, which are critical for pelvic stability and alignment. This exercise is particularly beneficial for postnatal women, helping to tone and strengthen the outer thigh and hip areas, which can become weakened during pregnancy. 

Regular practice can improve mobility and reduce discomfort, contributing positively to overall postnatal recovery.

1. Lie on Your Side: Lie on one side with your legs stacked and your body in a straight line. Rest your head on your lower arm, and place your upper hand on the floor for stability.
   
2. Lift Your Upper Leg: Slowly raise your upper leg as high as comfortably possible, keeping it straight.
   
3. Lower Slowly: Lower the leg back down to the starting position.
   
4. Repeat and Switch: Perform 10-15 repetitions on one side before switching to the other side.

Arm Circles

Arm circles are a gentle exercise suitable for increasing upper body mobility and circulation, which is especially important for new mothers who often experience stiffness from holding and nursing their babies. This exercise also helps strengthen the shoulders and arms, ensuring that postnatal women can comfortably carry their growing babies without strain.

1. Stand Tall: Stand with your feet shoulder-width apart and extend your arms straight out to the sides at shoulder height.
   
2. Make Circles: Slowly make small circles with your arms, gradually increasing the size of the circles.
   
3. Change Directions: After about 10 seconds, reverse the direction of the circles.
   
4. Keep Moving: Continue for about 30-60 seconds, then relax your arms.

Final Thoughts on Post-Pregnancy Fitness Recovery

As you navigate the postpartum period, embracing an exercise routine tailored to your recovery needs is both empowering and beneficial for your overall well-being. Exercise after pregnancy not only aids in physical recovery but also boosts mental health, helping you to manage the stresses of new motherhood. 

By incorporating the suggested workouts and adhering to the guidelines outlined in this article, you can safely and effectively reclaim your strength and stamina at a pace that respects your body’s postnatal journey.

Remember, every mother’s recovery is unique, and listening to your body is key. Start with low-impact exercises, gradually introduce more challenging activities, and don’t hesitate to adjust your fitness goals based on how you feel. 

With patience and persistence, you will see progress and enjoy the numerous health benefits that come with maintaining an active lifestyle after childbirth. Celebrate each step forward and know that by taking care of yourself, you’re also setting a strong foundation for your well-being as a parent.

Frequently Asked Question

What Are the Signs That I Am Overdoing It with Postnatal Exercises?

If you experience any pain, bleeding, or unusual fatigue, these may be signs that you’re pushing your body too hard. Listen to your body and scale back on exercise intensity if you notice any of these symptoms.

Can Exercise Affect Breast Milk Supply?

Moderate exercise is not typically known to affect breast milk supply. However, it’s important to stay hydrated and maintain a balanced diet to ensure a steady supply.

Are There Specific Diets to Follow While Exercising Postpartum?

While there’s no specific diet to follow, it’s beneficial to eat a well-balanced diet rich in nutrients and calories, especially if you’re breastfeeding. Focus on whole grains, proteins, fruits, and vegetables.