The Best Postnatal Exercises

Postnatal exercises are essential for helping new mothers regain strength, tone their bodies, and improve overall well-being after childbirth. However, it’s crucial to consult with a healthcare provider before beginning any postnatal exercise routine. Regular Postnatal exercise can help give you energy and strength to get through labor.

What is postnatal exercise?

Post-natal exercises are exercises that are specially carried out following childbirth to help you to return to an active lifestyle. They are also an effective way of minimizing any post-labor complications such as back pain, pelvic pain, and general weakness that can be a consequence of childbirth. Postnatal exercise is beneficial to all women, it not only helps to restore physical health but can also help to improve low mood and sleep quality.

The following are some of the best postnatal exercises:

1. Kegel Exercises: Kegels help strengthen the pelvic floor muscles, which often become weakened during pregnancy and childbirth. To do Kegels, contract and hold the muscles you use to stop urination, then release. Repeat this several times throughout the day.
2. Walking: Walking is a low-impact exercise that’s excellent for new mothers. Start with short, leisurely walks and gradually increase your pace and duration as your body allows.
3. Pelvic Tilts: Pelvic tilts can help tone the abdominal muscles and alleviate lower back pain. Lie on your back with your knees bent and your feet flat on the floor. Gently arch your back, pressing your lower back into the floor, and then release. Repeat this movement.
4. Leg Slides: Lie on your back with your knees bent. Slowly slide one foot away from your body, keeping the other foot in place. Slide it back and repeat with the other leg. This exercise engages your core muscles.
5. Seated Rows: Sit with your legs extended, wrap a resistance band around your feet, and pull the handles toward your torso, squeezing your shoulder blades together. This exercise helps improve upper body strength.
6. Wall Push-Ups: Stand facing a wall, place your hands on the wall at shoulder height, and do push-ups by bending your elbows and then pushing back. This Postnatal exercise targets the chest and arms.
7. Planks: Start with modified planks (on your knees) and work your way up to full planks. Planks are excellent for strengthening the core and back muscles.
8. Squats: Squats can help tone the legs and buttocks. Begin with bodyweight squats and later add weights for added resistance.
9. Yoga and Pilates: Both yoga and Pilates offer gentle and effective postnatal exercises that help with flexibility, strength, and relaxation. Look for classes or routines designed specifically for postpartum women.
10. Aerobic Exercise: Once you have your healthcare provider’s approval, consider low-impact aerobic exercises like swimming, cycling, or postnatal aerobics classes. These can improve cardiovascular fitness and help with weight management.
11. Stretching: Stretching exercises can help relieve tension, improve flexibility, and prevent muscle stiffness. Focus on the areas that tend to get tight, like the neck, shoulders, and lower back.
12. Breathing Exercises: Deep breathing exercises can promote relaxation and relieve stress, which is especially important for new mothers. Take time to practice deep, calming breaths.
13. Mom and Baby Workouts: Many postnatal exercise classes are designed for mothers to do with their babies. These workouts incorporate your baby into the exercises, making it a fun bonding experience.

Why postnatal exercise is good for you?

Exercise, at any point in your life, is one of the best ways to improve your mood, strengthen and tone muscles, and increase overall health. But during the Postnatal exercise period specifically, fitness has the potential to:

• Postnatal exercises help strengthen and tone abdominal muscles that were stretched during pregnancy
• To boost your energy
• Can promote better sleep
• Relieve stress
• It can help you lose any extra weight you gained

Postnatal exercise guidelines-

The type of pregnancy and delivery you had are the primary considerations for deciding a start date for fitness. In general, if you had a healthy pregnancy and delivery, you can start working out when you feel ready. For some women, this may be as soon as a week after giving birth. (But it’s OK — and perfectly normal — if you need longer!)

If you had a cesarean delivery or other complications such as diastasis recti or severe vaginal tears, you’ll need to work with your doctor to determine a timeline for when it’s safe to begin exercise again. In general, you’ll need to wait several weeks to return to an exercise program — so enjoy some guilt-free rest, recovery, and… relaxation. (As much as is possible with a newborn, that is!)

When you do head back to the gym or hit the trails for a walk, aim to stay active by engaging in low-impact aerobic activity for 20 to 30 minutes a day. Add on 10 minutes of simple postpartum exercises that help strengthen your abdominal muscles and other major muscle groups such as your legs, glutes, and back.

If 20 minutes is too much, scale back to 10 to 15 minutes, two times a day. For example, go for a 15-minute walk in the morning, followed by 10 minutes of gentle yoga or abdominal strengthening exercises at night. You can add time or intensity as you get stronger and your body feels better.

Amazing Benefits Of Postnatal Exercises After Delivery

Getting back to exercising after delivery can help bring your body back to its pre-pregnancy form. You will get busier after having a baby as you tend to your baby and their needs. At this time, you may also be thinking about “getting back in shape” and getting rid of your postpartum belly. While pregnancy exercises can help improve your body posture and achieve a smooth pregnancy journey, postnatal exercises are equally important. They help speed up postpartum recovery and aid with muscle strengthening and toning after labor and delivery.

There are 7 benefits of doing postnatal exercises as your body starts to get back to normalcy. The postnatal exercises ideally help in the following ways-

1. Postnatal exercise can help enhance your mood by increasing the release of good chemicals. You just had a roller coaster ride with those hormonal shifts. Postnatal exercises will help you regain your actual self.
2. Heal your once-pregnant body by getting rid of aches and pains.
3. Postnatal exercise can help in postpartum weight loss management if pursued along with a balanced diet.
4. Replenish your tired body with the vigor and vitality that you need to raise your baby.
5. Enhance stamina levels, helping you to take charge during motherhood.
6. Tone your body and make it flexible.
7. Reduce the postpartum blues with a healthy mind.

Ideal Postnatal Exercises After Delivery-

You cannot do all kinds of Postnatal exercises as soon as you deliver.

Your body is still raw, recovering from the stretching and pushing of childbirth. The postnatal care exercises are safe for both vaginal and cesarean childbirth. There are three types of postnatal exercises that you can gently start with-

1. Belly lower exercises:

Your doctor will suggest beginning with light lower belly exercises that do not put extra stress on your abdomen.

• Lower belly exercises work in tandem with your pelvic exercises to give you a more fit body. Doing lower tummy exercises helps lose baby fat in the area.
• Postnatal breathing exercises.
• Inhale and exhale slowly as you hold your breath for a few seconds while holding your pelvic floor muscles.
• Once you have tightened your pelvic area, gently push your belly button upwards and downwards.
• Ensure that you are not moving your back or holding your tummy area too tight.
• At first, these exercises may feel difficult, but you will find yourself accustomed to them soon.
• Consult a trained physical fitness trainer to understand the kind of belly exercises you can start with.

2. Pelvic floor exercises

Pelvic floor exercises are important for postnatal mobility, balance, and strengthening.

• These exercises strengthen your pelvic muscles, helping you avoid urinary incontinence (UI). According to a study published in the International Urogynecology Journal, around 31% of women are affected by postpartum UI.
• Pelvic exercises aid in quicker healing of your perineum and vagina by improving the blood circulation around that area.
• This reduces the swelling and bruising that would have happened during normal delivery 

3. Walking

Walking is an important exercise regimen that will help you stay fit.

• Your doctor would have asked you to start walking within a few hours after delivery.
• This is to avoid forming blood clots in the body.
• Walking also helps you stay fit and agile.
• Start with short walks of about ten minutes and increase the time gradually.
• See what suits you the best, but do not ignore the postpartum fitness regime.

Postnatal Exercises To Be Avoided During The First Six Weeks-

There are exercises that you possibly cannot engage in right away after delivery. Following exercises for the first six weeks are not recommended. You will have to cross the six-month mark to do the below exercises:

• Swimming is not recommended as it may lead to infections.
• Certain exercises are not allowed for women who underwent cesarean or stitches during vaginal delivery. Your doctor will recommend gentle exercises.

A postpartum exercise routine can safely include:

• Pelvic tilt exercise to strengthen your abdominal muscles.
• Kegel exercise to strengthen your pelvic floor muscles.
• Belly breathing to help re-coordinate your breathing throughout your core.
• Happy baby pose to loosen tight pelvic floor muscles.

When can we start postnatal exercise after delivery?

Postpartum exercise: When it’s safe to start running and lifting after pregnancy. Most patients should wait at least 12 weeks after giving birth to resume running or lifting weights. Postnatal exercise and weight training are two great ways for women to clear their minds and build strong, healthy bodies.

How many postnatal exercises?

How much should I exercise after I have a baby? After having a baby, you should get at least 150 minutes of moderate-intensity aerobic activity every week. You can divide the 150 minutes into 30-minute workouts on 5 days of the week or into smaller 10-minute sessions throughout each day.

Keeping fit and healthy with a baby–

Exercising after having a baby

When you’re feeling tired, being active may seem like the last thing you want to do. But regular activity can relax you, keep you fit and help you feel more energetic. It can also help your body recover after childbirth and may help prevent postnatal depression.

When can I start exercising after birth?

If you had a straightforward birth, you can start gentle exercise as soon as you feel up to it. This could include walking, gentle stretches, pelvic floor and tummy exercises. It’s usually a good idea to wait until after your 6-week postnatal check before you start any high-impact exercise, such as aerobics or running. If you exercised regularly before giving birth and you feel fit and well, you may be able to start earlier. Talk to your midwife, health visitor, or GP. If you had a more complicated delivery or a cesarean, your recovery time will be longer. Talk to your midwife, health visitor, or GP before starting anything strenuous.

What should I be aware of before exercising?

Your lower back and core abdominal muscles may be weaker than they used to be. Your ligaments and joints are also more supple and flexible for a few months after birth, so there’s an increased risk of injury if you stretch or twist too much. Do not rely on your pre-pregnancy sports bra. Your back and cup size are likely to have changed, so get measured for a new one.

How do I know if I’m overdoing postanal exercise after having a baby?

If your postnatal bleeding (lochia) gets heavier or changes color (becomes pink or red) after activity, you could be overdoing it. You’re also likely to feel very tired. Listen to your body. Pace yourself and make sure you get plenty of rest too.

Exercise ideas for new mums

• Do some postnatal exercises. They’ll strengthen your muscles and help get you in shape. See Your post-pregnancy body for ideas, or ask your midwife or health visitor.
• Join a postnatal exercise class. Lots of postnatal classes let you do the class with your baby at your side. Some include your baby and their pram or buggy as part of the workout. Ask your health visitor if they know of any in your area. If you’re going to a class that is not a special postnatal class, make sure you tell the instructor that you’ve recently had a baby. You could also try this postnatal yoga video.
• Push the pram or buggy briskly. Remember to keep your arms bent and your back straight. Make sure the handles are at the right height for you – your elbows should be bent at right angles. Walking is great exercise, so try to get out as much as you can.
• Play energetic games with older children. You can exercise by running around with them.
• Build activity into your day. Use the stairs instead of the lift or, for short journeys, walk instead of taking the car.
• Bend your knees when you pick things up off the floor, rather than bending at the waist. If you bend down with bent knees and a straight back, instead of bending over at the waist (straight knees and a bent spine), you’ll strengthen your thigh muscles and avoid damaging your back. Hold heavy objects close to your body.
• Try swimming. It’s good exercise and also relaxing, but you’ll need to wait until 7 days after your postnatal bleeding has stopped. If you take your baby with you, try to have someone else there to mind the baby so you have a chance to swim.
• Borrow, buy, or watch exercise videos online. This is a good way to work out at home. You could get a friend or your children to join in.

Remember to start slowly and listen to your body. Postnatal exercise should be gradual and gentle at first, especially if you had a C-section or experienced complications during childbirth. It’s also crucial to maintain proper nutrition, hydration, and sleep to support your recovery and overall well-being. Always consult your healthcare provider to ensure that your postnatal exercise plan is safe and appropriate for your individual situation.