Welcome to the world of postpartum fitness! After giving birth, your body has been through a lot, and it’s essential to ease back into exercise with care. These beginner postpartum workout routines are designed to help you regain strength, improve your mood, and promote overall wellness. Let’s look at three practical examples that you can start today!
This routine is perfect for new moms looking to gently engage their core muscles after childbirth. It can be done at home without any special equipment.
Start by lying on your back on a comfortable surface, such as a yoga mat. Bend your knees with your feet flat on the ground, hip-width apart. Place your hands on your lower belly. Take a deep breath in, and as you exhale, engage your core by gently pulling your belly button toward your spine. Hold this engagement for 5 seconds, then release. Repeat this activation 10 times, gradually increasing the hold time as you feel more comfortable.
As you get stronger, try adding a small pelvic tilt by flattening your lower back against the mat while you engage your core. This helps strengthen your abdominal muscles further.
Notes: Make sure to listen to your body. If you feel any discomfort, stop and consult a healthcare professional.
This exercise helps strengthen your legs and improve circulation without putting too much strain on your body. It’s great for busy moms who might find it challenging to fit in longer workouts!
Sit on a sturdy chair with your back straight and feet flat on the floor. Slowly extend one leg out in front of you until it’s parallel to the ground. Hold it for a count of three, then lower it back down. Alternate legs for a total of 10 lifts per leg.
After a week or two, you can increase the challenge by adding ankle weights or performing the leg lifts while holding onto the edge of the chair for balance.
Notes: Keep your movements slow and controlled, and focus on your breathing. This will help keep your heart rate at a comfortable level.
Walking is one of the best exercises you can do after childbirth. It’s low-impact, easy to fit into your daily routine, and can be done with your baby!
Start with a 10-15 minute walk around your neighborhood or at a local park. Aim to do this three times a week. As you get more comfortable, gradually increase your walking time by 5 minutes each week until you reach 30 minutes.
To add a bit of variety, try incorporating intervals. For example, walk at a comfortable pace for 5 minutes, then pick up the pace for 1 minute, followed by another 5 minutes at your comfortable pace. Repeat this pattern throughout your walk.
Notes: Bring your baby along in a stroller or carrier, and don’t forget to wear supportive shoes. Always consult your doctor before starting any new exercise program, especially after delivery.
These examples of beginner postpartum workout routines are designed to help you ease back into fitness at your own pace. Remember to listen to your body and celebrate every small victory along the way. Happy moving!