Giving birth is one of the most precious things a woman could ever do. You carried a child in your womb for nine months, nurtured your precious bundle of joy and kept him or her safe. Your body did an excellent job but it is to be expected that your body will not the same as it was before. Although there are ways to get your body back after having a baby, it is still recommended to check in with your doctor/obgyn before doing any workout routine you would like to try. Studies say that regular exercise after giving birth is good for your health but remember that every pregnancy and delivery is different. Especially if you went through c-section, I highly recommend to take things slow and to remember to pace yourself. At the end of the day, it is better to be safe than sorry.
Every case, every situation is different. Just remember to do this for YOU and not for anyone else. Do it to be healthy. To be happy. Don’t expect ridiculous change or set unattainable goals or outcome. If your doctor cleared you to be physically fit for regular exercise, then you can start off with the following easy workout routine to bring out the new you.
What You Need
- 1. Mat
Ready to get started? Try the following for just a few minutes every other day. If your schedule is hectic, try a few times a week. Don’t put too much pressure on yourself.
Why it is good for your body: Walking is the easiest and simplest routine that you can do even right after giving birth.
How to do it: You can start with a short stroll. A walk in the park is the best idea, as it can help your mind and body relax too. You can pump up a little bit after a week or two, depending on how your body will react. You can level up your walking by carrying your baby along the way, as it can add extra weight to you. It’s a good mommy-baby bonding too. For a variation, you can try walking in a zigzag pattern or walking backward and sidewards.
2. Deep belly breathing with abdominal contraction
Why it is good for your body: Aside from walking, deep belly breathing is another exercise that you can do right after you give birth. With this easy workout, you can strengthen and tone your abs and belly because it helps your muscles to relax.
How to do it: All you have to do is sit in an upright position, and then start breathing deeply, giving air from your diaphragm upward. Hold your abs tightly while you inhale, and then relax when you exhale. Increase the amount of time you hold your abs from time to time for better results.
3. Curl-ups, shoulder lift, and head lift
Why is it good for your body: These routines will help your back muscles to get stronger. It will also help you burn calories and tone your abs and tummy.
How to do it:
- Curl-ups: Lie on your back and then put your arms on rest along your sides. Slowly lift your torso up until halfway between your knees and the ground. And then slowly reach toward your knees and then hold it for two to five seconds depending on your tolerance. Lower yourself down and then repeat the steps. Do not forget to exhale when you exert and then inhale when you relax.
Head lift: Start with the same position when doing the curl-ups. Keep your lower back lying straight on the floor, and then bend your knees while you keep your feet flat on the ground. Inhale while you relax your belly in the floor. And then slowly lift your neck and head on the floor as you exhale. And then inhale again while you lower your head back down to the floor.
Shoulder lift: Doing the same position as the first two routines, raise your head and shoulders off the floor and then reach your arms and hands towards your knees. Remember to exhale while doing this and then inhale while at rest.
4. Kneeling pelvic tilt
Why is it good for your body: This exercise will help you tone your tummy and strengthen your abs. It will also reduce back pain.
How to do it: Let your toes touch the floor behind you, while your arms are resting straight down from your shoulder line, and with your palms touching the ground. Remember that your back should be straight and relaxed, and never curved. Pull your buttocks forward, while you tilt your pelvis and rotating your pubic bone upward. While doing this, do not forget to inhale, and then hold your position for three seconds and then release.
Why is it good for your body: Kegels will help you to tone your bladder muscles and will help you reduce the risks of incontinence because of childbirth. If you do kegels regularly, you can control the accidental leaks caused by laughing hard, sneezing, etc.
How to do it: This might be a little tricky, as you have to contract and hold the muscles controlling the flow of urine. For you to be able to know which muscles you need to hold, practice it while urinating. Make an experiment which muscles can stop your urine, and remember how to control it. When mastered, you can do it even when not urinating. Control, hold, and release those exact muscles you control to stop the flow.
Easy Workout Routine for the New Mom
Winning back yourself and your confidence comes first above everything else. Looking and feeling your best shouldn’t be too difficult as long as you have set small goals to achieve. Stay positive and know that you’re doing great … after all, you did just give birth to a precious human being. Trust me, caring for a small human is a workout itself already.
Happy stretching! Let me know if you have any questions.