So you just became a proud mother and congratulations are in order, but you are not overly thrilled because you are worried about losing your shape and not being physically attractive to your significant other after giving birth.
This scenario paints a vivid picture of what many new mothers are going through, but with postpartum fitness routines, you can be sure that your worries will be behind you in a short space of time.
In this guide, we answer frequently asked questions (FAQ) about fitness routines for new mothers. You will get to know the best workout routines for new mothers, when and how to perform exercises for postnatal recovery, and we round-up with useful post-partum exercise safety tips that you should adhere to for optimal fitness and performance results.
How Soon Can You Begin Postpartum Fitness Routines?
The first question we often get asked by new mothers about postpartum fitness routines has to do with when to actually start a scheduled workout program after having a baby.
Typically, we advise that you wait for between 6 to 8 weeks before running any intense fitness routine and this time lag is for new mothers that gave birth normally.
However, the timeline in the case of fitness for a new mom after c-section is unpredictable and can vary from one person to another.
If you gave birth through c-section and you want to know when to start a fitness routine to get back into shape, we advise that you consult with a medical expert who will work out a timeline for you based on the complications or otherwise of delivery.
What Are The Best Workout Routines for New Mothers?
This is another question that gets asked a lot and our simple answer to the question is any low-intensity and impact exercise that improves your flexibility and cardiovascular health, strengthens your core and pelvic floor muscles, and promotes better mental health.
To this end, we often recommend the five exercises for postnatal recovery mentioned below:
#1. Yoga
Child birth can take a tremendous toll on your physique making it hard for you to maintain a good shape, balance and flexibility. However, by consistently engaging in post-natal yoga exercises, you can improve your overall physique, balance, and flexibility over time.
#2. Walking
You can improve your cardiovascular health and even give your overall mood a massive boost with a simple brisk walk. You can make this a daily experience with your significant other or pet dog.
#3. Core Exercises
Regular core exercises, such as; pelvic tilts, bridges and planks, will do wonders for your back and posture while also strengthening your core muscles.
#4. Kegels (Pelvic Floor Workouts)
With kegels or pelvic floor workouts, you will not only strengthen your pelvic floor muscles, but also boost your core strength, mitigate against incontinence and regulate your bladder.
#5. Take a Swim
With swimming, you have a low intensity and impact workout that will greatly help your mental health by reducing postnatal anxiety and stress while at the same time boosting your cardio and strengthening your skeletal muscles.
In summary, these five workout routines for new mothers are awesome for improving your cardio, balance and flexibility, building your core strength and pelvic floor muscles, and enhancing your mental health. However, you should take note to avoid engaging in high intensity and impact workouts like jumping and running. You should also lift heavy as this can be counterproductive to your joints and back.
What Reliable Postpartum Exercise Safety Tips Do You Recommend?
While postpartum fitness routines come highly recommended, you really need to pay attention to your body and know when you need to take things easy and rest.
Do not overwork yourself and perform each workout at a slow pace at first before revving up the intensity overtime. You can also get the best out of your fitness routines when you workout with family or friends.
Your significant other can be your workout buddy to motivate, encourage, scrutinise and assist you in the case of an emergency. It is also important for you to establish a daily workout schedule that you stick with no matter what.
Your workout buddy can help you stay on top of your low intensity training program so that you don’t miss a day’s session or skip rest time. Finally, you should always have a chat with a healthcare provider before you start a postpartum fitness routine.
A Simple 7-Day Postpartum Fitness Routine for You
Always start your sessions with a 5 to 10 warm-up routine with dynamic stretching with hip openers, arm circles, and leg swings.
MONDAY
You can dedicate your Mondays to training your core and upper body with these exercises :
Plank Exercise
Try out exercises like 3 sets of Plank for between 30 to 60 seconds.
Push-ups
You should do 3 sets of between 10 to 15 repetitions (reps) of Push-ups.
Seated Row
Try 3 sets of between 10 to 15 reps of Seated Row exercise.
Bicycle Crunches
Do 3 sets of 10 to 15 reps of Bicycle Crunches.
TUESDAY
On Tuesday you should focus on training your pelvic floor muscles with 3 sets of 10 ton15 reps of Squats, 3 sets of 10 to 15 reps of Lunges, 3 sets of 10 to 15 reps of Calf Raises and 3 sets of 10 to 15 reps of Pelvic tilts.
WEDNESDAY
Take time off your fitness routine and rest on Wednesday.
THURSDAY
Focus on training your core on Thursday with 3 sets of 10 to 15 reps of Leg Raises, 3 sets of 10 ton15 reps of Arm Circles, 3 sets of 10 to 15 reps of Russian Twists and 3 sets of 10 to 15 reps of Shoulder press exercise.
FRIDAY
Your Fridays should be dedicated to training your pelvic floor with 3 sets of Wall sits holding for 60 seconds, 3 sets of 10 to 15 reps of Deadlifts, 3 sets of 10 to 15 reps of Leg Press exercise and 3 sets of 10 to 15 reps of Seated Leg Curls.
SATURDAY AND SUNDAY
You should spend your weekends resting.
Conclusion
As a new mother you don’t have to worry too much about the impact of childbearing to your mental state and physique. With postpartum fitness routines, you will be able to work on your shape while improving your mood in the process.
However, we advise that you engage only in low intensity workouts and always pace yourself taking breaks where necessary.
Don’t forget to discuss with your physician before you start your postpartum workout routine and make your significant other your workout buddy for encouragement and motivation.
If you want more information about workout routines for new mothers, you can chat with an expert here today.
