The first six weeks after birth, a mother’s body undergoes numerous changes and intense healing, known as the postpartum period. During this time, many mothers are eager to get back into a routine and find movement. But it will vary depending on the person and what workouts are best to implement into the first few weeks after childbirth.
It’s important to remember that you should be easing into the right types of workouts to achieve long-term success for your wellness journey.
About Postpartum Exercises
Depending on your pregnancy and delivery, this will primarily determine when you can begin your training. For some women it can be a week, for others it may several weeks, it’s important to consult a physician before implementing new workouts.
As you head back to the gym, we recommend that you find movement by participating in low-impact aerobic activities, ranging from 20 to 30 minutes a day. Our trainers also recommend an additional 10 minutes, if you feel comfortable, to help strengthen your core, legs, glutes, and back. You can also split the cardio into two times a day – once in the morning and once in the evening. As you get stronger you’re able to turn up the intensity.
In addition, deep breathing is an essential part of postnatal exercises. Diaphragmatic, or deep breathing, is recommended within the first week of giving birth. Practicing breathing exercises can help strengthen your core, slow your heart rate and reduce stress.
Try this exercise in a comfortable position:
- Lie with your feet up the wall and flat on the floor.
- Relax your muscles and release tension.
- Place your hands on your belly and chest.
- Breathe in for three seconds and out for three seconds. Repeat four to six times.
Postpartum Exercise Benefits
Exercise is beneficial for everyone – no matter what stage of life you are in. Exercise, in general, helps improve your mood, strengthen and tone your muscles and increase overall health. During the postpartum period, some specific benefits can include:
- Targeted muscle strength
- Boosted energy
- Stress relief
- Better sleep
- Weight regulation
- Regulate hormones
Postpartum Personal Training at FIT
Working with a trainer will create an environment of accountability and a custom workout routine. Our trainers are experts in individual workout programs based on your goals. During the postpartum period, one of the main goals is to make sure you’re doing movements that feel good to your body. Working one-on-one with our trainers will help you reach your fitness goals in a healthy amount of time.
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Postpartum Exercise Chart
An example of a postpartum exercise routine could be something similar to this:
- Swiss bird dog holds
- Cat-Cow in tabletop
- Glute bridge
- Side plank leg lifts
Check-In with Your Body
This period is about checking in with yourself and being kind to yourself. When working out, try journaling afterward to reflect on what worked and what’s something you can adjust in your routine.
Try these questions:
- Did this make me feel energized?
- How do I feel?
- What was my favorite part of this experience?
Sign Up for a Personal Training Session
We help our clients achieve their fitness goals, from postpartum training to general strength training and more. If you’re looking for expertise-based personal training in San Diego, Fit is your choice. Our team is made up of experienced trainers who are fully committed to helping you reach your goals and strengthen your health through customized exercise and personalized advice.
Try a guest pass and sign up for a personal training consultation today!
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