Best Postpartum Exercises for New Moms
The fourth trimester is one that no one really talks about, yet it is one of the hardest for moms. Navigating your routine with a newborn is quite the task. Moms begin to feel out of touch with reality as they are sucked into the ongoing cycle of feeding, sleeping, changing, repeat. Trying to figure out your day seems impossible, and you often feel like you have lost touch with the woman you once were.
Movement is medicine. Women can begin working out as soon as they are cleared by their OB, usually at the 6-week mark. However, moms can start working on some breathing and core connection exercises before that appointment.
According to the ACOG, “If you had a healthy pregnancy and a normal vaginal delivery, you should be able to start exercising again soon after the baby is born. Usually, it is safe to begin exercising a few days after giving birth—or as soon as you feel ready. If you had a cesarean birth or complications, ask your ob-gyn when it is safe to begin exercising again”.
Exercise is one of the best ways to improve your mind and body and increase your overall health.
However, during the postpartum months, movement has the ability to:
Strengthen and tone abdominal muscles that were stretched during pregnancy
Boost your energy
Promote better sleep
Relieve stress
Help you lose any extra weight you gained
Best Postpartum Moves
Cat-Cow
The cat-cow exercise is a great exercise to improve spinal mobility and flexibility. Here are the steps to perform the cat-cow exercise:
Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
Begin the cow pose by inhaling and dropping your belly towards the ground, arching your lower back, and lifting your head and tailbone towards the ceiling. Your gaze should be towards the ceiling.
Hold the cow pose for a few seconds, feeling a stretch in your abdomen and chest.
Move into the cat pose by exhaling and rounding your spine towards the ceiling, tucking your chin to your chest, and dropping your tailbone towards the ground.
Hold the cat pose for a few seconds, feeling a stretch in your upper back and shoulders.
Repeat the cow and cat poses for several repetitions, moving smoothly and slowly between the two poses with your breath.
Complete the exercise by returning to a neutral spine position, with your back flat and your gaze towards the floor.
Glute Bridge
Performing a glute bridge is a great exercise to strengthen your glutes and lower back muscles. Here are the steps to perform a glute bridge:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your arms by your sides, palms down.
Tighten your abs and glutes, and slowly lift your hips up off the ground until your body forms a straight line from your knees to your shoulders.
Pause for a moment at the top of the movement, then slowly lower your hips back down to the starting position.
Repeat for the desired number of repetitions, typically around 10-12 for beginners, and up to 20-25 for more advanced exercisers.
Side Plank
Performing a side plank is a great exercise to strengthen your obliques, hips, and core muscles. Here are the steps to perform a side plank:
Lie on your side with your legs straight and stacked on top of each other. Your elbow should be directly under your shoulder, and your forearm should be flat on the floor.
Tighten your abs and lift your hips up off the ground until your body forms a straight line from your head to your feet.
Hold the position for 10-20 seconds, or as long as you can maintain proper form. If you feel any discomfort in your lower back, drop your hips slightly.
Slowly lower your hips back down to the ground.
Repeat for the desired number of repetitions, typically around 5-10 on each side for beginners, and up to 15-20 for more advanced exercisers.
Bear Hold
Performing a bear hold is a great exercise to improve core stability and shoulder strength. Here are the steps to perform a bear hold:
Start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
Lift your knees off the ground so that they are hovering just a few inches above the floor. Your shins should be parallel to the ground.
Walk your hands forward a few inches so that your shoulders are directly above your wrists.
Keep your core tight and your back flat, and hold this position for 10-30 seconds, or as long as you can maintain proper form.
Lower your knees back down to the ground and rest for a few seconds.
Repeat for the desired number of repetitions, typically around 3-5 for beginners, and up to 10-15 for more advanced exercisers.
Side open clam
Performing a side-lying clam is a great exercise to target your glutes, particularly your gluteus medius. Here are the steps to perform a side-lying clam:
Lie on your side with your legs bent at a 90-degree angle and your feet together. Rest your head on your bottom arm and place your top hand on your hip.
Keeping your feet together, lift your top knee as high as you can without moving your pelvis or lower back.
Pause for a moment at the top of the movement, then slowly lower your knee back down to the starting position.
As you lift your knee, open your top leg away from your body, like the movement of opening a clamshell.
Repeat for the desired number of repetitions, typically around 10-15 on each side for beginners and up to 20-25 for more advanced exercisers.
Walking: You can build up slowly to walking for around 150 minutes a week.
What to Look For When Exercising
When getting back or starting to exercise postpartum, always begin slowly and work your way back into an advanced routine. Start by moving your body, walking, stretching and doing breathing exercises to connect with your core. And remember, your body has just undergone nine months' worth of changes, so it will take time to see any results!