After 9 months of being pregnant, you may have gained some additional ‘baby weight’ caused by cravings and less exercise (and eating for two). Certain muscles may have also been weakened by the process of childbirth (i.e. pelvic floor muscles). 

Exercising can help you to lose the baby weight and strengthen weakened muscles, while also being good for your mental health. 

That said, you need to be careful of which exercises you do - especially straight after giving birth. You may have birth injuries that need to heal, and certain exercises could aggravate these injuries. To make sure that this doesn’t happen, it’s therefore important to be aware of exactly which exercises you can do. 

This post lists a few exercises that can be included into a postpartum workout while still allowing your body to recover from childbirth.

Walking

Walking may well be the best exercise you can do after childbirth. 

Such exercise can strengthen muscles in your stomach and back in a gentle way, while also having benefits for your mind. You can start walking pretty much straight after giving birth (just keep it slow).  

Going for a walk is also something easy that you can do with your baby - although you may want to push them in a pram rather than carrying them in a sling for the first week or so.

Kegels

You may have heard that pregnancy stretches and weakens your pelvic floor muscles - but what exactly are these muscles? Basically, they control how we pee and poo, as well as play an important role when having sex. When pelvic floor muscles become too weak, our control over all these functions can be reduced. 

Some new moms end up needing pelvic health physiotherapy, but many are able to strengthen pelvic floor muscles alone by practising exercises called kegels. These exercise help tighten your pelvic floor muscles - while also often being beneficial for your stomach and back muscles.

How do you do kegels? Below are three examples:

• Cat-cow stretches: These exercises are done on your hands and knees. Alternate between arching your back up (like a cat) and then lowering your back while raising your butt up in the air. 

• Hip raises: Also known as a ‘bridge’, these exercises involve lying on your back with your knees bent. You then raise your hips and pelvis up while keeping your feet and shoulders on the floor.

• Leg extensions: Leg extensions can be carried out by lying on your back and raising one leg at a time. Avoid raising both legs off the floor together as this may cause too much strain on your core which could aggravate birth injuries.

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Squats

A few weeks after giving birth, you should be able to start integrating squats without causing any aggravation to any scars. Try to keep these very gentle at first and then build up the intensity as time goes on.

Squats are great for losing weight and will also strengthen your pelvic floor muscles. To make them more challenging, you can also do squats while holding a baby. As an added bonus, because they don’t require any special equipment, you can do them pretty much anywhere.

Exercise to avoid

Some new moms are keen to try core-focused exercises like crunches or the plank. These exercises are great for losing excess weight around the waist, however they are not advised straight after childbirth (especially if you’ve had a c-section). This is because they can cause any stitches you may have to open up. It’s advised to avoid them until at least 12 weeks after childbirth to be safe.

You should also wait 6 weeks before trying any running or jumping. Again, such exercises could open up any stitches you may have. Stick to walking and slow static exercises to be safe. 

Postpartum Nutrition

There’s no doubt that exercising to help regain your physique, stamina, and strength after giving birth is crucial. But what else can you do?

How about making sure you have the right nutrition in the right balance?

If you’d like support in this area, please reach out - we’re here to help, either by offering you a quick and simple meal plan you can follow, a recipe e-book with meals ready in 30-minutes or less, or by creating a personalized nutrition plan for you. 

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.