Congratulations, the wait is over! You had a baby after the lengthy weight of nine months. Let’s talk about Best Postpartum Exercises for easy poster pregnancy recovery.
Carrying a baby for nine months in your womb is not an easy task. The postpartum period is six weeks after the delivery. This is the crucial time to take care of your body and establish a special bond between you and your baby.
Your body faces so many hormonal changes during that time. After the delivery your it is obvious to gain weight.
Many mothers get worried about their weight gain after the delivery. But how soon you should resume the workout and routine after giving birth to a baby. We understand your curiosity to explain all the answers in this blog about your Best Postpartum Exercises. After a vaginal delivery, you can start your workout when you feel ready to resume but start slowly.
If you had a C-section delivery, talk to your doctor to continue your exercise, give time to repair your stitches, and let your body be ready to do a workout along with the care of a baby.
Post Pregnancy Workout – 4 Best Postpartum Exercises
Exercise at any point is the best way to improve your mood and strengthen your muscles. One of the most important goals in the postpartum period is to move your body and make body movements that make you feel good.
The most important part of the body to get extra care for are the abdominal muscles, pelvic floor, and diaphragm. Below are some of the best exercises for postpartum.
Kegels exercise For Best Postpartum Exercises
Kegel exercise strengthens the pelvic floor muscles supported by the uterus, bladder, small intestine, and rectum. The target is pelvic muscles.
Try to sit on a bench with feet shoulder-width apart. Contact your pelvic muscles to stop yourself from urinating, and stand. Hold kegel, return to the bar and then release. Perform three sets of 15-20 repetitions.
Floor bridge For Best Postpartum Exercises
We included a floor bridge in our post pregnancy workout guide because it targets the hamstring and butt.
Lie down on the floor with bent knees, feet flat on the floor and keep arms by your side. Engage your core, squeeze you but and lift yourself from the floor. Don’tDon’t forget to press the heels on the ground.
Kegel, your way at the top of the bridge, hold for a few seconds, return to the floor and release kegel. Perform three sets of 15-20 repetitions.
Cable, resistance bands or dumbbells can perform this exercise. Begin with a lightweight dumbbell. It strengthens the upper back and shoulder muscles. Our list of Best Postpartum Exercises is incomplete without single-arm rows.
Hold a light dumbbell in both hands and hinge at your waist slightly by keeping your knees unlocked.
Engage your core to pull back your arm, holding the dumbbell until your elbow makes 90 degrees of angle by the side of your body. This exercise is for the triceps, biceps and upper back.
It might be seen as an easy exercise, but it targets your abs, arms, shoulders, chest and belly. Start in plank position. Bring one knee towards your chest and repeat this for the other knee as you climb the mountain.
It helps to improve blood circulation, flexibility, balance, coordination, and agility. Keep your abs tight while doing this. Remember that your waist area is not rising, and your hands should be at the shoulders width.
Best Postpartum Exercises & recovery tips
Having a baby is both an emotional and physical transition in the body. Go easy on yourself, and don’t try to do everything yourself. Every birth is quite different, and every mother has her journey from pregnancy to labour and delivery to postpartum recovery. Below are some postpartum recovery tips for you.
Sleep as much as you can
After delivery, your body needs maximum rest in both physical and mental form. To maximise your recovery, allow others to take care of your baby and you. You take sleep as much as you can. This will help you to heal your body soon.
Avoid heavy lifting
After delivery, you and your baby both need some extra care. You should avoid lifting heavy things in your home to prevent heavier items from rising than your baby. This must be seriously followed if you have a c-section.
Asking for help
Don’t be hesitate to take help from family members and friends. Take help in cooking meals, laundry, baby care and some household work. Let your family and friends know how they can help you to take maximum rest.
Take a healthy diet
We can’t stress enough the role of a healthy diet for mothers and hence included it in our list of postpartum recovery tips.
Opting for a new routine and taking care of your baby can be done with a healthy body. Eat a healthy diet that includes protein, good fats, carbs, and essential nutrients. Following a healthy diet, routine is not just can’t lose weight, but it also helps you recover fast and reduce your belly fat after a baby makes you fitter.
How soon can you exercise after giving birth?
If you gave birth to your baby through vaginal delivery, it is safe to exercise after a few days of delivery or feel ready to do exercise. If you had a C-section, give time to heal your stitches and body. Don’t engage in a heavy workout after delivery.
As per the study, you can start the light exercises after six weeks of delivery. It would be a better option to consult with your doctor to resume training after the delivery. Before the delivery, you begin to exercise with light exercises like brisk walking and breathing exercises. Do not be in a hurry. Give time to recover your body from delivery.
How can I tone my stomach after having baby?
It takes time for your body and tummy to recover from the pregnancy altogether. Most mothers struggle to reduce belly fat after a baby. The decrease in your tummy size will be slight, but it will be steady.
Exercise can help you to tone stomach muscles and burn calories.
You can do light exercise like walking and stretching when you resume your workout after having a baby. During pregnancy, abdominal muscles loosen up, but after the delivery, you can do abdominal exercises to tighten your abdominal muscles when your body is recovered. Some of the activities that can tone your stomach and reduce belly fat after a baby are:
- Mountain climber
- Bicycle crunches
- Flutter kicks
What exercises are best for postpartum?
Exercise is suitable for all and at any time. After postpartum, you will be eager to resume your workout. Exercise improves your mood, and it helps you to get the desired weight that you want to obtain.
After the postpartum period, the most important thing is getting your core strength back. The main motive in the postpartum period is to move your body and do the movements that make you feel good. Some of the best exercises for the postpartum period are:
Pelvic floor exercises
Diaphragmatic Breathing exercises
What happens if you exercise too soon after giving birth?
The hormonal changes that happen during your pregnancy don’t disappear immediately just after giving birth to your baby.
Irrespective of whether you have a C-section or a vaginal delivery, your body needs time to heal.
If you start exercise soon, or a heavy workout after delivery, it can cause urine or faeces leakages, pelvis discomfort, joint pain and cause an injury.
After delivering a baby, your uterus needs to contract down; your abdominal muscles are stretched and weakened. Six weeks is an estimated period to allow your body to bounce back from a postpartum state.
Can I go for a walk after one week postpartum?
Wait for six weeks to start any exercise after your C- section delivery. You can do a brisk walk after one week postpartum if you have a vaginal delivery. Let’sLet’s give time to recover your body and your bleeding stop.
Can I work out before six weeks postpartum?
You are now with your newborn baby. Your body faces many changes during pregnancy. Make sure to take care of yourself to rebuild your strength.
Take proper nutrition, help and plenty of rest during the starting weeks after delivery. You can do light exercise before the 6-week postpartum period if your body is ready to do exercise.
Many mothers regain their strength with a light workout after delivery.
Begin your post pregnancy workout slowly and be cautious while increasing the intensity and time for the activity. Combining strength training and cardio would be better, including the exercise and yoga pose given above. Don’t forget about the kegel exercise after delivery.
Kegel exercises will offer essential support to your bladder, uterus and bowels. Exercise helps to boost your mental and physical strength both. You can do your workout session when your baby is sleeping or playing with some toys. Giving birth is definitely one of the most beautiful experiences of life.
All the pain and sufferings suddenly change to smile when you hold your baby for the first time in your hands. That smiling face tiny hand gives you the world’s best happiness that everything else doesn’t matter anymore. Take care of yourself and your baby.