Top 5 Postpartum Exercise Must-Do's

In this video, we dive into the 5 essential postpartum exercises that every new mom needs to know. After giving birth, your body goes through significant changes, and it's important to focus on recovery and strength. These exercises are designed to help you regain your core stability, improve pelvic floor health, and boost overall fitness, all while being gentle and safe for postpartum women.

Your body is amazing, you just gave birth to a beautiful baby (or babies) and now you must also dedicate time to looking after you! When ready, you should start to incorporate a postpartum exercise routine into your busy weekly schedule.

Here's What You Should Not Do

1. Listen to your body, never push through pain.
2. Focus on your pelvic floor exercises regardless of your delivery mode (vaginal / c-section).
3. Focus on what you can achieve - smaller, more frequent workouts (5 minutes counts!)
4. Relax and Breathe.
5. Enjoy and have fun, it's a beautiful time to bond with your baby!

Video duration: 2 minutes 29 seconds

In this video, we will be discussing the top 5 postpartum exercise must-do's to help you get back in shape after giving birth. These exercises are specifically designed to target key areas that may have been affected during pregnancy and childbirth.

Whether you are a new mom or looking to regain your pre-pregnancy fitness level, these exercises are safe and effective for postpartum recovery.

1. Pelvic Floor Exercises: Strengthening your pelvic floor muscles is essential for postpartum recovery, as they may have weakened during pregnancy and childbirth. Kegel exercises and pelvic tilts are great ways to target this area.

2. Core Strengthening: Rebuilding your core strength is crucial after pregnancy. Incorporating exercises such as plank variations, leg lifts, and bridges can help strengthen your abdominal muscles and improve posture.

3. Low-Impact Cardio: Gradually introducing low-impact cardio exercises such as walking, swimming, or cycling can help improve cardiovascular fitness without putting too much stress on your body.

4. Strength Training: Including strength training exercises in your postpartum workout routine can help tone and strengthen your muscles. Focus on full-body workouts that target major muscle groups.

5. Stretching and Flexibility: Don't forget to incorporate stretching exercises to improve flexibility and prevent injury. Gentle yoga or prenatal Pilates can be great options for improving flexibility and relaxation.

Remember to consult with your healthcare provider before starting any postpartum exercise routine, especially if you have had any complications during pregnancy or delivery. Listen to your body and progress at your own pace to ensure a safe and effective postpartum recovery.

Postpartum Can be Overwhelming

As a new mom, the postpartum period can be overwhelming, and it's easy to put our own health and wellness on the backburner. But taking care of our physical health is crucial for not only our overall well-being but also for our ability to care for our little ones.

That's why I want to talk about the importance of postpartum exercises. These exercises can help us regain strength, confidence, and energy, making us feel like ourselves again.

Your Body has Changed

After having a baby, our bodies go through a lot of changes. Our core muscles weaken, our pelvic floor is affected, and we often experience fatigue. These physical challenges can make everyday tasks feel daunting, and many new moms feel frustrated, defeated, and unhappy with their bodies. Weak core muscles can lead to back pain, poor posture, and even incontinence.

Pelvic floor issues can cause pain during sex, and fatigue can make it hard to keep up with our daily routines. These challenges are not just physical, they can also take a toll on our mental health and self-esteem.

Let's Start Your Recovery

But here's the thing – it's not all doom and gloom. With the right exercises, we can start to rebuild our strength, heal our bodies, and regain our confidence. In this video, I'm going to share with you five essential postpartum exercises that every new mom should know.

These exercises are designed to target our core muscles, pelvic floor, and overall physical health. They're simple, easy to do, and can be modified to suit your fitness level. But first, make sure these exercises have been approved by your doctor as they may not be suitable for you.

1. The pelvic floor squeeze.

This exercise is great for strengthening your pelvic floor muscles, which can help with incontinence and improve overall core stability. To do this exercise, simply squeeze your pelvic muscles as if you're stopping the flow of urine, hold for a few seconds, and then release.

Repeat this process several times a day, and you'll start to see improvement in just a few weeks.

2. Next up is the transverse abdominis engagement exercise.

This exercise targets your deep core muscles, which can help with back pain, posture, and overall core strength.

To do this exercise, lie on your back with your knees bent and feet flat on the floor. Engage your core muscles by drawing your belly button towards your spine, hold for a few seconds, and then release. Repeat this process several times a day, and you'll start to feel stronger and more confident.

3. The third exercise is the heel slide.

This exercise targets your pelvic floor muscles and can help with pain during sex and overall pelvic floor function. To do this exercise, lie on your back with your knees bent and feet flat on the floor. Slowly slide your heels away from you, keeping your knees bent at a 90-degree angle. Hold for a few seconds, and then release.

Repeat this process several times a day, and you'll start to see improvement in just a few weeks.

4. The fourth exercise is the wall sit.

This exercise targets your legs and glutes, which can help with overall strength, endurance, and energy levels.

To do this exercise, stand with your back against a wall and your feet shoulder-width apart. Slowly slide your back down the wall until your thighs are parallel to the ground.

Hold for 30 seconds to a minute, and then release. Repeat this process several times a day, and you'll start to feel stronger and more confident.

5. The final exercise is the bird dog.

This exercise targets your core muscles, glutes, and overall physical strength. To do this exercise, start on your hands and knees. Lift your right arm and left leg off the ground, holding for a few seconds. Then, lower back down and repeat on the other side.

Repeat this process several times a day, and you'll start to feel stronger, more confident, and more energized. These five exercises are game-changers for new moms, and I want to share with you a powerful story from a mom who incorporated these exercises into her postpartum routine and transformed her experience.