Having a baby is one of the biggest blessings you can experience, but after a few weeks of baby bliss, every mom starts to think about wanting to get back to her normal self. One of the biggest things that can help with this is exercise. Although, doctors recommend that you take a break from exercise for at least the first 6 weeks after having your baby, there are a few exercises that are generally considered safe to do during those first 6 weeks.
DISCLAIMER…I am not a doctor or healthcare professional. Always consult your physician before doing any exercises or activity postpartum. The exercises found here are generally considered safe, but every situation and birthing process is different. Stay safe and healthy for both you and your baby.
Things to Consider:
There are a few things to consider when determining whether or not your body is ready to exercise at all, and these are primarily things that you may or may not have experienced during labor and delivery that can affect how long your body will need to recover.
Did you have an Epidural? Did you tear or have to have an episiotomy? Did you have a c-section?
If you answer yes to any of these, your body may require a little more time to recover. Besides the fact that you just had a baby, you may need to take a little more time for yourself to heal.
Focus: Recovery
Now these exercises are designed with a specific purpose in mind…RECOVERY! Don’t expect to be able to go out right away and do everything you were able to do before you had your baby, or even while you were pregnant. You have a lot of healing to do and it will take time. That also doesn’t necessarily mean you have to sit in bed all day and go stir crazy either. The point of these exercises is not really to get your pre-baby body back (although they can help), but rather to restore your body to functioning like it should after baby.
Week 1
I wouldn’t recommend doing anything for the first week after you have your baby, unless your doctor instructs you otherwise. This is a very special time when you’re still getting to know your baby, making sure they’re eating and pooping and peeing like they should, trying to get as much sleep as you can and just enjoying your beautiful new baby. You very well may be in full-on zombie mode at this point. Don’t complicate your days by trying to add exercise.
After a week of sitting around though, many women start to feel stir crazy and focusing on a little exercise can be an easy way to alleviate some anxiety and regulate the crazy amount of hormones you have going on right now. Here are some exercises that you can try that will help get your body back.
Exercises
Walking
Walking is one of the easiest exercises to do after delivery because you can regulate the time, pace, and distance to whatever you need it to be. Start small and take it easy especially if you’re pushing your new little bundle of joy in a stroller.
Pelvic Tilts
Also known as reverse crunches, this exercise is great for beginning to tighten and tone your core again. Start by lying on the ground on your back, with your knees bent and your feet planted on the floor. Then, pushing your lower back against the floor, draw your belly button in. It sounds funny, but one of the most effective ways to think about this exercise is to curl your tailbone up as if you had a tail and you were trying to put it between your legs. This exercise is great for combating the “belly pooch” that many women face, regardless of whether they’ve had a baby.
Bridges
Bridges are another great exercise for post-baby bodies. They help rebuild the muscles in your core, legs and butt. Start by lying on your back on the floor, with your knees bent and your feet on the ground. Then, lift your hips until they form a straight line from your shoulders to your ankles. Then lower your hips back down to the ground.
Heel Slides
Heel Slides are great for really targeting your pelvic floor and core muscles. Start on your back like the last two exercises, with your knees bent and feet on the ground. Push your lower back against the floor and flexing your feet, slide one foot away from your body until it feels like you can’t keep your back on the ground anymore, Then, slowly draw your foot back in and repeat with the other foot.
Bird Dogs
This one will really work your core and coordination. Start on your hands and knees on the floor. Raise you right arm straight out in front of you while you straighten your left leg behind you. Keep your body stable as you lower them to the ground. Repeat on the other side. Really focus on keeping your core and body still as you raise and lower your limbs.
Modified Push-Ups
This is one you may want to wait a little longer to attempt, but it’s really effective for your entire body. Simply put, modified push-ups are just push-ups done either on the ground on your knees or against a wall. That way, you get the benefits of doing push-ups without putting strain on your core.
These exercises are great for your body after baby, but make sure above all else, you listen to your body and if something feels like too much, back off. You will be able to tell when you can do more and when you need to take a break. I remember being surprised how much strain I felt after pushing a cart through Walmart the first few trips to the grocery store. You know how you feel, so be careful, be safe and you’ll feel better in no time!