You’ve just had a baby. Congrats! With the new bundle of joy, being exhausted, or even having postpartum depression, exercising can be tricky. But working out can improve your well-being. You know this already. You just need to know what exercises you can do to meet your fitness goals. Well, we’ve got you! These postpartum exercises are a good start.
Kegels
This exercise can strengthen your pelvic floor muscles and treat or prevent childbirth-related conditions such as urinary incontinence.
Squeeze your pelvic floor muscles as if to hold in urine or gas. Don’t move your belly, buttocks, and legs. Remain in this position for three seconds, and unsqueeze. After 5 – 10 seconds, squeeze again. Do this 10 – 15 times a session.
Glute Bridges
This exercise can strengthen your buttocks and improve posture and lower back pain. It can also strengthen your pelvic floor muscles.
Lie flat on your back with your knees bent and feet on the floor. Squeeze your buttocks in and lift your pelvis off the ground. Make sure your head, feet, and arms remain touching the floor. Hold this position for two seconds. Repeat this 10 – 15 times.
Yoga
A relaxing way to connect with your body while you strengthen your core muscles. One type of yoga exercise is Bālāsana, known as Child’s Pose.
Kneel on your mat. Widen your knees, and sit your hips on your heels. Reach your arms out in front of you, and make sure your elbows touch the mat. Breathe deeply for several minutes.
Walking
This can be a good cardio workout, whether you walk at a normal pace or speed walk. You can also bring your baby along in a stroller. Aim to walk for at least 30 minutes each session.
Toe Taps
This exercise can tone your abdominal muscles. It can be quite helpful if you have a baby pooch, due to diastasis recti.
Lie flat on your back with your arms at your sides. Lift your legs until they are 90 degrees off the ground. With your legs touching, slightly bend your knees. Raise your arms until your fingertips are pointing toward your toes. Lift your torso off the floor so your fingertips touch your toes. Keeping your legs in the air, repeat this process 10 – 15 times.
Zumba
What better way to burn calories and tighten your muscles postpartum than using lively and fun choreography? Zumba allows you to use your core muscles in tune with rhythmic moves such as hip-hop and tango. This feel-good experience can also improve your stress levels.
Disclosure: collaborative post
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