Exercise is an important part of postpartum recovery and health. However, it’s important to listen to your body and take things slowly.
It’s also important to get the green light from your doctor before starting a workout plan. This is especially true if you had complications during pregnancy or had a C-section. Keep reading the article below to learn more about Postpartum Workout Plan.
The core is an important muscle group to focus on after pregnancy, as it provides support for the back and abdominal muscles. To build core strength, aim for at least 20 minutes of low-impact exercises, such as walking or yoga poses that engage the muscles in your stomach and back. In addition, try doing some exercises that target your abdominal muscles and other major muscle groups, such as lunges or squats.
The goal is to gradually increase the intensity of your workouts over time, as you gain strength and stamina. However, you should always listen to your body and be careful not to push yourself too hard. Discomfort or extreme tiredness are cues that you should slow down or take a break. While you want to get in shape, it is not worth risking your health or that of your baby.
One of the most important aspects of a postpartum fitness plan is addressing your pelvic floor and ab separation (diastasis recti). This was weakened during pregnancy as the baby pushed up into your diaphragm and down onto your pelvic floor, stretching the muscles and creating changes that may take time to heal and resolve. Kegels are the best exercise for strengthening and rebuilding your pelvic floor, as well as reducing incontinence.
While you are working out, it’s also important to ensure that you are getting enough rest and proper nutrition. Make sure to eat a variety of low-GI foods for sustained energy, and include protein and iron, which are essential for boosting your postpartum health.
For a complete and effective workout plan that fits in with your busy lifestyle, check out this 30-day workout challenge designed specifically for new moms. This postpartum workout plan incorporates high-quality exercise, targeted pelvic floor and core strength training and low impact cardio into a convenient, easy-to-follow routine. The workouts are about 30 minutes, and they’re flexible so that you can swap them out if you need to. The plan also includes recommendations for LISS and rest days, as well as advice on how to eat well and manage stress.
Muscle Toning
A new mom needs to build the muscles that support her body and help with carrying and lifting her baby. Adding some light weight training to your postpartum workout plan can help with this. Start with small dumbbells, about 10 to 20 pounds, until you can comfortably lift them overhead. This is a functional exercise that will strengthen your shoulders and core, but it’s important to focus on proper form so you don’t get hurt.
Once you’ve cleared your 6-week mark and received clearance from your healthcare provider to return to exercise, you can slowly begin to add more challenge to your routine. This doesn’t mean jumping straight into high impact exercises, though, as this is still a time for recovery. Instead, try gradually increasing the length and intensity of your workouts, but always listen to your body. Pain or discomfort should be cues to stop or slow down your efforts.
In addition to strengthening and re-establishing the full range of motion in your joints, you’ll also want to include some lower body and upper body strength building moves in your workouts. One great way to do this is with lunges and squats. These basic exercises are simple and easy to perform, although you may need to modify the number of reps or tempo to fit your current abilities.
You can also use your bodyweight to build overall strength with bodyweight exercises such as planks, bridges and side plank leg lifts. If you have access to a fitness studio that offers group fitness classes, this can be a fun way to add variety and socialize with other women while you get your workout in.
If you aren’t able to join a group fitness class, you can find online videos or apps that provide low impact, bodyweight-based workouts. Many of these include guided audio to help you with your form, which is especially important if you’re returning to exercise after childbirth.
Don’t forget to incorporate some breath work, like diaphragmatic breathing, into your daily routine. This is a simple and effective way to strengthen the pelvic floor muscles and address any abdominal separation (diastasis recti). Kegels are another great exercise for this purpose.
Balance
In the early weeks postpartum, particularly in week 0-2 a woman is recommended to focus on mobilization and posture movements. This can include anterior and posterior pelvic tilts for postural alignment as well as light standing open kinetic chain movements to encourage abdominal muscle engagement. As the pregnancy progresses and she is cleared at her 6 week checkup, a gradual progression of muscular strength tasks with body weight as well as resistance bands may be implemented. Examples of these can include squats, single leg sit to stand and double leg calf raises.
It is important for the exerciser to remain within a safe intensity level. Any pain or discomfort should serve as a cue to reduce or stop exercise. It is also important to take into account any breastfeeding needs, hormone changes and the effects of relaxin levels on the pelvic floor and SIJ as these will influence a person’s ability to perform certain exercises.
Mobility
Incorporate mobility training to help reduce common issues such as pubic symphysis pain, SI joint pain and inner thigh discomfort. Incorporate hip movement like clamshells, glute bridges and hip thrusts early on to help strengthen the musculature that supports your pelvic floor and core muscles. The movement of these exercises also helps to improve your posture, reduce tightness and increase blood flow to your muscles.
Incorporating these movements in a slow and controlled way early on will help you return to full body, functional movement that will make everyday activities easier such as lifting your baby from the crib or bassinet, climbing the stairs and carrying heavy groceries!
By the sixth week postpartum you should be able to progress to more full-body strength workouts, which will help you feel stronger and more capable of doing daily tasks. Incorporate squats, rows and overhead presses and focus on moving your arms and legs in a way that mimics the movements you’ll be doing day to day with your baby (i.e. walking, loading the dishwasher and lifting your baby).
If you’re not sure where to start or want some guidance to safely return to exercise or strength training postpartum then I encourage you to find a fitness professional who is familiar with working with pregnant and postnatal women. This is the best way to ensure you’re returning to your exercise routine in a safe and healthy manner.
Another resource to check out is Girls Gone Strong which has articles, workout plans and community support that’s focused on health and wellness, including postpartum recovery. They have a whole section dedicated to postpartum recovery and are great for providing new moms with the knowledge and confidence to rebuild their fitness in a safe way.
If you’re ready to begin your postpartum recovery journey then I encourage you to check out Rosie’s 4-week Postpartum Workout Plan which includes three 20-minute full-body strength, core and low-impact cardio workouts, curated into weekly timetables alongside recommendations for LISS and rest days. This plan was created with the new mama in mind and is designed to allow for flexibility and listening to your body, particularly in those early weeks as you build back up.
