The best exercises after childbirth

10.27.2021 0

If you recently had a baby and are wondering what the best way to get back into fitness is, we have some tips to help you get back in shape. Ideally, you would stay active during pregnancy to make it easier to recover after giving birth and get back in shape. However, these exercises are suitable for all fitness levels. It is important to note that every woman is different and every childbirth experience is unique. Therefore, you should follow your own rhythm and take into account your doctor's recommendations. Essentially, your doctor will be able to tell you when your body is ready to start exercising again. Since every pregnancy and birth is different, there is no single rule that applies to everyone. For example, if you had a cesarean section, you usually have to wait about 3 months to be able to do any abdominal exercises because the muscles have been torn and need to return to their original position.

  • Walking
    The best way to start being active is to go for a walk with your stroller. You will spend a lot of time indoors for the first few weeks after the birth of your baby, so take time out of your day to go for a walk with your stroller. You'll get exercise, fresh air, and vitamin D! Pushing the stroller adds an extra cardio workout, and this way you won't have any excuses not to exercise since you can take your baby with you. Over time, try to increase your walking speed to increase your cardio workout.We all know that mothers don't have much free time, especially when they have a newborn. Therefore, in addition to daily walks, you can make the most of your baby's nap time to do exercises at home that work with your own body weight and that require no equipment other than a yoga mat.
  • Kegel exercise
    Although this may not be a common type of exercise, it is no less important after the birth of a child. It is necessary to strengthen the pelvic floor muscles that support the uterus, bladder, rectus abdominis, and psoas.

To perform Kegel exercises, you first need to identify where your pelvic floor muscles are located. The sensation you feel when you try to hold your urine is exactly the same sensation you should feel when you contract your pelvic floor muscles. Once you've identified this, you're ready! To begin, tighten your pelvic floor muscles for 5 seconds and then relax for 5 seconds. Repeat this exercise four or 5 times in a row. Once you have mastered the technique, increase the time to 10 seconds. Aim to do 3 sets of 10 exercises per day.

  • Bridge exercise (hip raises) Hip raises are really easy to do anywhere and are ideal for strengthening the legs, glutes and pelvis. Lie on your back with your feet hip-width apart, knees bent, feet on the floor, and arms at your sides. Inhale first, and as you exhale, tighten your abs to your spine, tilt your pelvis up and lift your hips off the floor into the bridge. Stay in this position for 10 seconds and slowly lower your body to the starting position.

Do 3 sets of 12 hip raises. Note: you can also raise your arms up each time you do a bridge.

  • Squats
    Squats are a good way to tone your legs, pelvis, and core. They can be done anywhere; so there is no excuse not to do them. Be sure to keep your back straight, pull your stomach in and tighten your pelvis. This way you will work your core, strengthen your pelvis and tone your legs and back. Do 3 sets of 12 squats.
  • Modified push-ups

As your baby grows and gets heavier, you will need more and more upper body strength to prevent shoulder and back pain. To build more upper body strength, start by doing modified push-ups (with your knees on the floor), and when enough time has passed and you are strong enough, you can do full push-ups. When performing modified push-ups, make sure you have the correct alignment: place your hands slightly wider than shoulder width under your shoulders, pull your stomach inward, making sure you are working your core and protecting your lumbar spine, and bend your knees at an angle of approximately 45 degrees.

Try to do 3 sets of 10 push-ups.

  • Side bar
    Side planks target the upper body, core and legs. Make sure that your elbow is in line with your shoulders, your core is tight to your spine, and your body is in a straight position. Alternate each side and try to hold for 20-30 seconds in each side plank.

Try to do 3 sets on each side.

  • Conventional bar
    You can do a modified plank (with your knees bent on the floor) or a full plank. It depends on how ready your core muscles are. Bend your arms under your shoulders, keep your hands together in a prayer pose, and make sure your abs are tight to your spine to work your core and keep your pelvis and back straight. Do the plank for 20-30 seconds and increase the time as you gain strength.

Try to do 3 sets.

As you can see, these are all exercises that you can do at home when your baby is napping. Or you can even put the baby on the mat next to you or even include the baby in the exercises. All of these exercises are baby-friendly!

Always remember to adjust the exercises and repetitions according to your fitness level and always consult your doctor before doing the exercises. The most important thing is to be patient and take things one day at a time.

Also, remember to stretch your body throughout the day as you will spend a lot of time sitting and holding your baby. Try these stretching exercises that you can do at any time during the day to help relieve tension.