Postpartum recovery is a journey, and incorporating safe exercises can significantly aid in regaining strength and fitness. It’s essential for new moms to ease back into physical activity, focusing on exercises that support healing while being gentle on the body. Below are three diverse examples of safe postpartum exercises designed for new moms. Each example includes a description, detailed instructions, and some helpful variations.
Pelvic tilts are a gentle way to strengthen the abdominal muscles and lower back, making them perfect for new moms who may be experiencing discomfort after delivery. This exercise can be done on the floor or in bed, making it a convenient option for home workouts.
Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Gently engage your abdominal muscles and flatten your back against the floor. Hold for a few seconds, then release and arch your back slightly. Repeat this motion for 10-15 repetitions.
Notes: If you’re uncomfortable on your back, you can perform pelvic tilts while sitting in a chair. Just remember to keep your spine straight and engage those core muscles.
Wall push-ups are an excellent way for new moms to build upper body strength without putting too much strain on their wrists or shoulders. They are low-impact and can be done at any time.
Stand a few feet away from a wall, facing it. Place your palms on the wall at shoulder height, slightly wider than shoulder-width apart. Keep your body straight as you lean toward the wall, bending your elbows. Push back to the starting position and repeat for 8-12 reps.
Notes: If you find wall push-ups too easy, you can increase the intensity by moving further away from the wall or performing the exercise on a sturdy countertop. This keeps the focus on your arms and chest while being safe for postpartum recovery.
Seated leg lifts are a fantastic way to strengthen the lower body and improve core stability. This exercise is particularly beneficial for moms who have had a cesarean delivery, as it allows them to work on their strength while remaining seated.
Sit on a sturdy chair with your back straight and feet flat on the floor. Slowly lift one leg straight out in front of you, keeping your knee straight and toes pointed. Hold for a few seconds, then lower your leg back to the floor. Alternate legs and perform 10-15 repetitions on each side.
Notes: To make this exercise more challenging, you can add ankle weights or hold the lifted leg for a few extra seconds. Always listen to your body and adjust as needed.
By incorporating these examples of safe postpartum exercises for new moms into your routine, you’ll be on your way to feeling stronger and more energetic as you navigate this new chapter of life. Remember to consult with your healthcare provider before starting any new exercise regimen, especially postpartum.