My Top 4 Safe and Effective Exercises for Postpartum Mums

The journey of becoming a mother is incredibly fulfilling, but it can also take a toll on your body. After birthing your child, you may be looking for ways to rebuild strength and enhance your recovery. Choosing the right exercises for your current fitness level can be challenging, as it differs for every mother. There is no one-size-fits-all approach to postpartum recovery; it is a personal journey. However, it can be shared with others through group fitness or postpartum recovery classes.

I love helping women recover from pregnancy and birth while elevating their moods after every session, whether through 1-2-1 personal training or postpartum recovery classes. Here are my top four safe and effective exercises that are beneficial for new mothers (once signed off by the GP or midwife) to aid your postpartum recovery.

1. Pelvic Floor Exercises

Strengthening the pelvic floor is essential after giving birth. These exercises can help prevent urinary incontinence and support overall core stability.

To perform a Kegel exercise, tighten the pelvic floor muscle used to stop the flow of urine. Hold for five seconds, then relax. Aim for three sets of 10 repetitions daily. Over time, you may notice improved bladder control and pelvic strength.

Mums with toddlers and babies ready for postnatal exercises

2. Cat-Cow Stretch

The cat-cow stretch is a gentle yet effective way to improve spinal flexibility and engage the core. It can also help relieve tension built up during pregnancy and childbirth, making it an ideal exercise for postpartum recovery.

To do this stretch, get on all fours with your hands under your shoulders and knees under your hips. Inhale and arch your back (cat position), tucking in your chin. Then, exhale while dipping your back (cow position) and looking upwards. Repeat this sequence for ten cycles. This stretch can enhance flexibility and ease muscle tension.

3. Bridge Exercise

The bridge exercise is excellent for strengthening the glutes and lower back, which may feel fatigued after pregnancy.

To do this exercise, lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground while squeezing your glutes. Hold for a few seconds before lowering back down. Repeat for 10-15 repetitions. This exercise helps in everyday activities, from lifting your baby to sitting comfortably.

Scenic walkway ideal for a relaxing stroll

4. Walking

Walking is a fantastic low-impact exercise that fits seamlessly into a new mum's day. It not only improves cardiovascular health but also enhances mood by releasing endorphins. Start with short walks of about 10-15 minutes and gradually increase as you feel stronger.

Embracing Your Recovery Journey

Postpartum recovery can feel overwhelming, but incorporating these four exercises into your routine can significantly aid in physical rehabilitation and improve your mental well-being. Always remember to listen to your body and consult with a healthcare professional before starting any new exercise program. Each small step you take contributes to your overall health, so cherish this journey towards regaining strength while savoring the beautiful moments of motherhood.

The Importance of Community Support

Having a supportive community can make a world of difference during your postpartum journey. Connecting with other mothers can provide encouragement and motivation. Consider joining a local fitness class or a support group. Sharing experiences and challenges can help you feel less isolated. Plus, it’s a great way to make new friends!

Nutrition and Hydration

While exercise is crucial, don’t forget about nutrition and hydration. Eating a balanced diet rich in vitamins and minerals will support your recovery. Focus on whole foods, such as fruits, vegetables, lean proteins, and whole grains. Staying hydrated is equally important. Aim for at least eight glasses of water a day to keep your body functioning optimally.

Setting Realistic Goals

As you embark on your fitness journey, it’s essential to set realistic goals. Start small and gradually increase the intensity and duration of your workouts. Celebrate your achievements, no matter how minor they may seem. Each step forward is a victory worth acknowledging.

Finding Joy in Movement

Exercise doesn’t have to be a chore. Find activities that you enjoy and make you feel good. Whether it’s dancing, yoga, or a brisk walk in the park, the key is to keep moving. When you enjoy what you’re doing, it becomes easier to stick with it.

Conclusion

Resuming exercise after childbirth is an important part of recovery and self-care. By incorporating these exercises and others into your daily routine, you can build strength, increase flexibility, and enhance your confidence. Listen to your body, consult with your healthcare provider, and ease into physical activity at your own pace. Remember, every small step you take is a victory. Enjoy your path to postpartum fitness!

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