Postpartum Workout Program: A Guide for New Moms

Postpartum Workout Program: A Guide for New Moms

When it comes to the Postpartum Workout Program, many raise an eyebrow, asking, “Is it truly necessary? Between diaper changes, sleepless nights, and navigating the new dynamics of motherhood, where’s the time or energy for workouts? And more importantly, is it safe? If these questions swirl in your mind, you’re not alone. If these questions swirl in your mind, you’re not alone.

But as we delve deeper into this guide, you’ll discover how this tailored program not only addresses the unique challenges during postpartum period. It also offers numerous benefits for both the mind and body. So, if you’re on the fence, wondering whether to jump on this fitness bandwagon, read on.

What Happens to a Woman’s Body After Giving Birth?

After giving birth, your body whirls with changes. Those pregnancy hormones? They take a nosedive, causing mood swings and shifts in skin texture. Your breasts, primed for nurturing, become fuller and tender.

While the scales drop post-delivery, your tummy may linger. The pregnancy stretch can leave you with Diastasis Recti—a gap between your abdominal muscles. And those hardworking pelvic floor muscles might need some TLC to regain strength.

Your pelvis? It might stay wider, and your skin tells tales with new stretch marks. Swollen legs? Some of us experience it, too. Emotionally, it’s a joyful yet tumultuous time, with postpartum depression a real concern for some. Remember, each change reflects your body’s incredible journey.

Why Should Women Do Postpartum Workouts?

After childbirth, new moms often face physical and emotional challenges alongside the joy of welcoming a new life. One of the best ways to navigate this transition is through postpartum workouts. Here’s how postpartum workouts can help new moms.

  • To Improve Mental Health. Postpartum workouts aren’t just about physical health; they’re mood lifters. They help battle stress and those post-baby blues, leaving you feeling brighter.
  • To Boost Energy Levels. New moms often find themselves with a limited supply of energy. Regular workouts act as your energy booster, keeping pace with your little one’s demands.
  • To Get Back in Shape. Postpartum exercises help you shed those extra pounds safely and regain your pre-pregnancy shape. It can help boost your confidence along the way.
  • To Promote Better Sleep. Engaging in regular exercise leads to more restful nights and better sleep quality, a precious gift during this time.
  • To Boost the Immune System. Exercise takes center stage in enhancing immunity. It safeguards your health and your little one’s.
  • To Correct Posture. Postpartum exercises can help correct posture so that you can move with ease while taking care of your baby.
  • To Connect with Other Postpartum Moms. Joining postpartum workout groups or classes is a chance to connect with fellow moms. You get yourself to join a supportive community during this beautiful journey of motherhood.
A curly-haired woman in black sports attire meditating before working out.

What Is the Best Postpartum Workout Program?

Your body has done an amazing thing. And now you’re on the hunt for a workout that nurtures and strengthens it. So, what is the best postpartum workout program for new mothers like you? Let’s dive into finding that perfect postpartum program that makes you feel empowered and fabulous.

Kegels (For Pelvic Floor Strength)

You might recall those unexpected leaks during pregnancy. Thus, Kegels or pelvic floor exercises can be your knight in shining armor. Committing to them regularly can strengthen your pelvic muscles.  It helps reduce unwanted leaks and even spice up intimate moments with your partner.

How To Do It?

  1. Sit down comfortably. Imagine trying to stop the flow of pee—that’s the muscle you’re aiming for. 
  2. Tighten it, hold for a count of 10, then release. 
  3. Aim for three sets a day.

Swiss Ball Glute Bridge (For Pelvic Floor and Core Stabilization)

Starting a workout after childbirth might make you more conscious of your core and pelvic area. And that’s where the Swiss ball glute bridge comes in. This exercise tones your glutes and significantly aids in pelvic floor and core stabilization. Thus, go ahead and make this as part of you postpartum workout plan.

How To Do It?

  1. Lie on your back with your feet resting on a Swiss ball.
  2. Keeping your hands flat on the ground, lift your hips upwards, squeezing your glutes tight.
  3. Lower back down slowly. Aim for 10-15 repetitions.

Walking (For Overall Fitness and Cardiovascular Health)

Walking is gentle on the joints and offers a fantastic way to boost overall fitness and cardiovascular health. It’s simple yet super effective. Plus, it’s a great way to get some fresh air and a change of scenery.

How To Start?

  1. Begin with short, brisk walks around your neighborhood.
  2. Gradually increase your distance as you feel more comfortable.
  3. Consider getting a pedometer or a tracking app to set daily step goals.

Side Plank Leg Lifts (For Oblique Strength)

Are you looking to target those side muscles? Side plank leg lifts focus primarily on oblique strength, helping you regain that pre-pregnancy muscle tone. This exercise is fantastic for sculpting the obliques and getting that strength back post-baby.

How To Do It?

  1. Start in a side plank position, balancing on one elbow and the side of one foot.
  2. Keep your body in a straight line from head to feet.
  3. Lift your top leg upwards, then lower. Aim for 10-15 lifts per side.
A woman in sports wear doing stretching exercises at home.

Postpartum Core Workout Program

Try a postpartum core workout program to get back into shape after having a baby. But what exercises are safe, effective, and designed to rebuild those vital muscles? Here’s a curated list for strengthening your post-baby core.

Diaphragmatic Breathing

It’s not just an exercise; it’s a way to tune into your body again. Diaphragmatic breathing aids core stabilization and offers a bonus: deep relaxation. This technique strengthens the core and calms the mind, making it a two-in-one win for postpartum moms.

How To Do It?

  1. Lie flat on your back, with one hand on your chest and the other on your abdomen.
  2. Breathe in deeply through your nose, feeling your diaphragm rise.
  3. Exhale slowly through your mouth.
  4. Repeat for 5-10 minutes daily.

Swiss Ball Bird Dog Holds for Core and Back Strength

A fusion of balance and strength, the Swiss ball bird dog holds targets both the core and the back. You’ll feel the burn, and that’s your core muscles reawakening and getting stronger.

How To Do It?

  1. Begin with your stomach on a Swiss ball, hands and toes on the floor.
  2. Extend one arm forward and the opposite leg backward, balancing on the ball.
  3. Hold the position for a few seconds, then switch sides.
  4. Aim for 10 holds on each side.

Cat-Cow in Tabletop

This classic yoga move is fantastic for spinal flexibility and toning the core, making it perfect for postpartum recovery. If you feel that gentle stretch, that’s your spine thanking you and your core engaging.

How To Do It?

  1. Begin on all fours in a tabletop position.
  2. Inhale as you arch your back (cow pose) and look up.
  3. Exhale, rounding your spine (cat pose) and tucking your chin.
  4. Continue this flow for 10-15 repetitions.

Postpartum Planks (Standard Plank Hold)

Planking is an ultimate core strength builder. And post-baby? It’s a go-to move, with modifications to ensure safety and effectiveness. With regular practice, you’ll feel a firmer, stronger core.

How To Do It?

  1. Start on your hands and knees.
  2. Step your feet back into a plank position, ensuring your body forms a straight line from head to heels.
  3. Engage your core, holding for 20-30 seconds to start. Build up your endurance over time.

Yoga core exercises

Yoga is a beautiful practice for the body and mind. For postpartum core strength, poses like the Boat Pose, Bridge Pose, and Warrior III are excellent. They engage the core while promoting overall flexibility and mental tranquility.

How To Integrate Yoga:

  1. Begin with a warm-up of Sun Salutations.
  2. Transition into the Boat Pose, holding and focusing on your core engagement.
  3. Move to the Bridge Pose, lifting your hips and engaging the abdomen.
  4. Finish with the Warrior III, balancing on one foot and extending the other backward, torso parallel to the ground.
A woman sitting on a yoga mat outdoors, drinking water.

Where To Find the Best Free Postpartum Workout Program?

Are you starting your post-childbirth fitness journey? The best free postpartum workout program can be just a click away. Let’s uncover these hidden gems together.

  1. Online Fitness Blogs. Many fitness enthusiasts share postpartum routines tailored for new moms.
  2. YouTube. This platform boasts a plethora of workout tutorials designed specifically for postpartum recovery.
  3. Mobile Apps. Several apps focus on postpartum exercises. They often come with guided routines and progress tracking.
  4. Local Community Centers. They occasionally offer free classes or sessions for postnatal fitness.
  5. Word of Mouth. Other moms in your circle might have recommendations. Don’t hesitate to ask around!

You can explore postpartum exercises without breaking the bank. With numerous free resources at your disposal, you’re all set for a healthier post-baby journey.

A woman checking her laptop while kneeling on a yoga mat.

Safe Exercise Practices After Pregnancy

Prioritize safe exercise practices after pregnancy to protect and strengthen your postpartum body. Here’s a guide to help you navigate.

  • Consult Your Doctor. Before starting any exercise, always seek medical advice. It ensures you’re ready.
  • Start Slowly. Don’t rush. Gradually ease into your workout routine to avoid strain.
  • Listen to Your Body. If something feels off or painful, stop immediately. Adjust as needed.
  • Stay Hydrated. Drink plenty of water before, during, and after exercising.
  • Avoid High-Impact Workouts. Initially, steer clear of intense exercises that jolt the body.

Start Your Postpartum Fitness Journey Now

Engaging in a postpartum workout program is not just about reclaiming your physical strength. It is also about celebrating and supporting your journey as a mother.

If you’re looking for a place to start your health jorney post baby, check out ModernFit. We have a content library chocked full of workout and nutrition advice to help you live your best life.

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