Best workout after pregnancy
8 Postnatal Exercises, Plus a Sample Workout You’ll Love
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Read more about our vetting process.Whether this is your first, second, or fourth trip around the postpartum block, there’s a good chance your post-baby body feels a lot different than your pre-pregnancy self (you did just birth a human, after all!).
But if you’re eager to get moving, you might be wondering when it’s safe to return to exercise and what types of workouts are best in the first few weeks and months after childbirth.
While your pregnancy, type of birth, and any complications you experienced during delivery will dictate specific exercise guidelines, the most important factor to consider is how you feel.
That’s because easing into any type of workout after giving birth is key to both the long-term success of your fitness plan and your overall health. In other words, try to be patient and realistic about what you’re capable of doing.
According to the American College of Obstetricians and Gynecologists (ACOG), 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.
Pro tip
If you’re breastfeeding, you’ll want to nurse or pump before any type of exercise, and wear a supportive bra when you do work out.
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 postpartum period specifically, fitness has the potential to:
- strengthen and tone abdominal muscles that were stretched during pregnancy
- boost your energy
- promote better sleep
- relieve stress
- help you lose any extra weight you gained
Light-to-moderate intensity aerobic exercise (such as walking) during the postpartum period also has the ability to improve mild to moderate depressive symptoms, according to a 2017 review of studies.
The primary goal in the postpartum period is to move your body and do movements that make you feel good. That said, there is one area that needs a little extra TLC, according to Roselyn Reilly, facility leader and trainer at Fit Body Boot Camp of Berkley, Michigan.
“The most important thing in the postpartum period is getting core strength back,” says Reilly. She recommends focusing on the diaphragm, transverse abdominis muscles, and the pelvic floor. “Cardio is fine, but I would keep it to lighter cardio and really focus on rebuilding the core strength,” she adds.
To whip your core back into shape, Reilly recommends staring with these five moves:
- Swiss bird dog holds
- Cat-Cow in tabletop
- Swiss ball glute bridge
- postpartum planks
- side plank leg lifts
And of course, diaphragmatic breathing and Kegel exercises are key during the postpartum period.
1. Pelvic floor exercises (Kegels)
If you followed your doctor’s instructions during pregnancy, there’s a good chance your body already knows how to do a Kegel. Continuing these exercises during the postpartum period can help you strengthen the pelvic floor muscles.
- Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
- Hold for 10 seconds.
- Repeat throughout the day.
2. Diaphragmatic breathing
Diaphragmatic or deep breathing is an exercise you can begin within the first few days of giving birth. Taking a few minutes each day to focus on your breath can help you relax and reduce stress.
It can also improve core stability and slow your rate of breathing. You can perform this breathing exercise seated or lying down.
- Lie flat on the floor on a yoga mat.
- Relax your body, focusing on releasing the tension from your toes to the top of your head.
- Put a hand on your chest and another on your stomach.
- Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.
- Exhale slowly while keeping one and on the chest and one on the stomach.
- Repeat several times for 2 to 3 minutes.
3. Walking
The first few months after delivery is an excellent time to test-drive that new jogging stroller your BFF handed down to you. Walking, while pushing a newborn, will give your body an amazing workout, especially if you can find a route with some hills (hello, glute muscles!).
As you get stronger, consider stopping every 10 to 15 minutes and performing a few bodyweight squats.
If the weather is nice, take your baby out of the stroller and hold them in front of you while squatting. The extra resistance will really give your backside a boost, and your little one will love the face-to-face time.
4. Swiss ball bird dog holds
This exercise helps with stability, posture, and reduces low back pain, which is pretty darn common after giving birth. You’ll need a stability or exercise ball (shop online for one here) to perform this move.
Share on Pinterest
- Lay down on top of the ball, so that your torso covers the ball. Your body will be in a straight line, with your palms flat on the floor and toes touching the ground.
- Looking down at the floor, lift and reach your left foot and right arm at the same time. Hold for 1 to 2 seconds.
- Return to the starting position and change sides.
- Alternate sides for 20 total repetitions.
5. Cat-Cow in tabletop
The Cat-Cow stretch is a beginner yoga move that helps to support back muscles, strengthens the core, and promotes mobility in the spine.
Including this move in your postpartum workouts can help reduce back pain, promote relaxation, and improve circulation.
Share on Pinterest
- Get on the floor on all fours. Keep your back flat, spine neutral, and gaze looking down at the floor. Your wrists will be directly under your shoulders and knees under hips.
- Inhale and take a deep breath. On the exhale, round your spine toward the ceiling. Your head and tailbone will move closer to each other.
- Hold in the cat position for 1 to 2 seconds. Then, inhale, arch your back, and lift your tailbone and head toward the sky as you relax your belly to the floor to move to the cow position.
- Do this continuously for about 60 seconds.
6. Swiss ball glute bridge
Reilly says the Swiss ball glute bridge exercise is great for pelvic floor and core stabilization. It works the abdominal muscles, glutes, quadriceps, and hamstrings. You will need a stability or exercise ball to perform this move.
Share on Pinterest
- Start with your back flat on the ground, knees bent, and stability ball by your feet.
- Place your feet flat on the ball, press through the heels, and raise your hips into the air. Use your glute and hamstring muscles to assist. Your shoulders and upper back will remain in contact with the floor, and your body should be in a straight line.
- Hold at the top for a few seconds and return to the starting position while keeping the ball still.
- Perform 3 to 4 sets, 10 to 20 repetitions each set.
7. Postpartum planks (aka standard plank hold)
The standard plank is an excellent total body exercise that retrains the core, strengthens the muscles in your upper body, and gives your glutes a nice lift. You can perform a standard plank within the first few weeks of giving birth, as long as you had a vaginal delivery without complications.
If you need to modify this move, Reilly says to start on your knees before doing a full standard plank.
Share on Pinterest
- Lie on your stomach with your forearms on the floor and elbows beneath shoulders. Your feet will be flexed with toes on the floor.
- Engage your glutes and core and rise up on your toes so that only your forearms and toes touch the floor. Your body should be a few inches off the floor in a straight line.
- Contracting your deep abdominal muscles, bring your belly button to spine, and tighten your buttocks and upper body. Breathe normally and hold for 30 seconds.
- Repeat 1 to 2 times. As you get stronger, increase the hold time.
8. Side plank leg lifts
The side plank leg lift is a variation of the standard plank. It’s more advanced, so you may want to save this move for 6 to 8 weeks postpartum. This exercise will work your glutes, obliques, and to a lesser degree, the shoulder muscles.
Share on Pinterest
- Lie on your stomach with your forearms on the floor and elbows beneath shoulders. Your feet will be flexed with toes on the floor.
- Go on one forearm and turn sideways.
- Raise your body off the floor to get into a side plank position.
- Raise your top leg and hold it in the air for 20 to 30 seconds or repeatedly perform leg raises until the time is up.
- Perform 1 to 2 sets on each side.
Mon-Wed-Fri and Sat or Sun
- 30-minute stroller walk followed by the five core exercises listed above. (You can do diaphragmatic breathing and Kegels daily.)
Tue-Thu
- Functional training workout below.
- Once you hit the 12-week mark, you can substitute the Tabata-style workout (below) for one of the functional training workouts.
Functional training workout
Reilly suggests a functional training workout using a very light weight — or baby as your weight. You can perform this routine 2 to 3 times in a row, taking a 30-second break at the end of each round.
- Bodyweight squats: 12 to 15 reps
- Push-ups: 12 to 15 reps (can modify by doing them on your knees)
- Lunges: 10 lunges on each leg
- Deadlift using light dumbbell (or baby in place of dumbbell): 12 to 15 reps
- Bent-over row using baby or a light medicine ball: 12 to 15 reps
Tabata-style workout
At 12 weeks postpartum, Reilly recommends a bodyweight workout using a Tabata-style outline of 20 seconds of work followed by 10 seconds of rest.
Perform each move for 8 rounds — 1 exercise at a time. For example:
- 20 seconds of squats
- 10-second rest
- 20 lunges
- 10-second rest
- 20 push-ups
- 10-second rest
- 20 seconds of plank holds
- 10-second rest
- Repeat for a total of 8 rounds.
Remember, the postpartum period is a time to be kind to yourself and ease back into exercise. Each time you work out, make it a point to check in with your body and ask yourself these questions:
- How do I feel?
- Does anything hurt?
- Does this workout make me feel energized or ready for a nap?
If possible, take a few notes after each workout — at least in the early stages of postnatal exercise. That way, you can see any patterns or areas of concern that you may need to share with your doctor.
Some red flags to be aware of during this time include:
- vaginal bleeding
- abdominal pain
- sudden discomfort in your pelvic region
If exercise is causing you pain or bleeding, talk with your doctor right away.
In addition to an office visit, they may recommend modifications such as decreasing the intensity and duration of the activity.
Including exercise in the postpartum period can help strengthen your core muscles, boost your mood, reduce stress, and prevent low-back injuries. It also gives you time to focus on you, which is a rarity during motherhood. Our motto? Take care of you so you can take care of them.
8 Postnatal Exercises, Plus a Sample Workout You’ll Love
We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.
Healthline only shows you brands and products that we stand behind.
Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:
- Evaluate ingredients and composition: Do they have the potential to cause harm?
- Fact-check all health claims: Do they align with the current body of scientific evidence?
- Assess the brand: Does it operate with integrity and adhere to industry best practices?
We do the research so you can find trusted products for your health and wellness.
Whether this is your first, second, or fourth trip around the postpartum block, there’s a good chance your post-baby body feels a lot different than your pre-pregnancy self (you did just birth a human, after all!).
But if you’re eager to get moving, you might be wondering when it’s safe to return to exercise and what types of workouts are best in the first few weeks and months after childbirth.
While your pregnancy, type of birth, and any complications you experienced during delivery will dictate specific exercise guidelines, the most important factor to consider is how you feel.
That’s because easing into any type of workout after giving birth is key to both the long-term success of your fitness plan and your overall health. In other words, try to be patient and realistic about what you’re capable of doing.
According to the American College of Obstetricians and Gynecologists (ACOG), 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.
Pro tip
If you’re breastfeeding, you’ll want to nurse or pump before any type of exercise, and wear a supportive bra when you do work out.
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 postpartum period specifically, fitness has the potential to:
- strengthen and tone abdominal muscles that were stretched during pregnancy
- boost your energy
- promote better sleep
- relieve stress
- help you lose any extra weight you gained
Light-to-moderate intensity aerobic exercise (such as walking) during the postpartum period also has the ability to improve mild to moderate depressive symptoms, according to a 2017 review of studies.
The primary goal in the postpartum period is to move your body and do movements that make you feel good. That said, there is one area that needs a little extra TLC, according to Roselyn Reilly, facility leader and trainer at Fit Body Boot Camp of Berkley, Michigan.
“The most important thing in the postpartum period is getting core strength back,” says Reilly. She recommends focusing on the diaphragm, transverse abdominis muscles, and the pelvic floor. “Cardio is fine, but I would keep it to lighter cardio and really focus on rebuilding the core strength,” she adds.
To whip your core back into shape, Reilly recommends staring with these five moves:
- Swiss bird dog holds
- Cat-Cow in tabletop
- Swiss ball glute bridge
- postpartum planks
- side plank leg lifts
And of course, diaphragmatic breathing and Kegel exercises are key during the postpartum period.
1. Pelvic floor exercises (Kegels)
If you followed your doctor’s instructions during pregnancy, there’s a good chance your body already knows how to do a Kegel.
Continuing these exercises during the postpartum period can help you strengthen the pelvic floor muscles.
- Tighten your pelvic floor muscles (the ones used to stop the flow of urination).
- Hold for 10 seconds.
- Repeat throughout the day.
2. Diaphragmatic breathing
Diaphragmatic or deep breathing is an exercise you can begin within the first few days of giving birth. Taking a few minutes each day to focus on your breath can help you relax and reduce stress. It can also improve core stability and slow your rate of breathing. You can perform this breathing exercise seated or lying down.
- Lie flat on the floor on a yoga mat.
- Relax your body, focusing on releasing the tension from your toes to the top of your head.
- Put a hand on your chest and another on your stomach.
- Take a deep breath in through the nose. This will expand your stomach, but your chest should remain relatively still. Breathe in for 2 to 3 seconds.
- Exhale slowly while keeping one and on the chest and one on the stomach.
- Repeat several times for 2 to 3 minutes.
3. Walking
The first few months after delivery is an excellent time to test-drive that new jogging stroller your BFF handed down to you. Walking, while pushing a newborn, will give your body an amazing workout, especially if you can find a route with some hills (hello, glute muscles!).
As you get stronger, consider stopping every 10 to 15 minutes and performing a few bodyweight squats. If the weather is nice, take your baby out of the stroller and hold them in front of you while squatting. The extra resistance will really give your backside a boost, and your little one will love the face-to-face time.
4. Swiss ball bird dog holds
This exercise helps with stability, posture, and reduces low back pain, which is pretty darn common after giving birth. You’ll need a stability or exercise ball (shop online for one here) to perform this move.
Share on Pinterest
- Lay down on top of the ball, so that your torso covers the ball. Your body will be in a straight line, with your palms flat on the floor and toes touching the ground.
- Looking down at the floor, lift and reach your left foot and right arm at the same time. Hold for 1 to 2 seconds.
- Return to the starting position and change sides.
- Alternate sides for 20 total repetitions.
5. Cat-Cow in tabletop
The Cat-Cow stretch is a beginner yoga move that helps to support back muscles, strengthens the core, and promotes mobility in the spine. Including this move in your postpartum workouts can help reduce back pain, promote relaxation, and improve circulation.
Share on Pinterest
- Get on the floor on all fours. Keep your back flat, spine neutral, and gaze looking down at the floor. Your wrists will be directly under your shoulders and knees under hips.
- Inhale and take a deep breath. On the exhale, round your spine toward the ceiling.
Your head and tailbone will move closer to each other. - Hold in the cat position for 1 to 2 seconds. Then, inhale, arch your back, and lift your tailbone and head toward the sky as you relax your belly to the floor to move to the cow position.
- Do this continuously for about 60 seconds.
6. Swiss ball glute bridge
Reilly says the Swiss ball glute bridge exercise is great for pelvic floor and core stabilization. It works the abdominal muscles, glutes, quadriceps, and hamstrings. You will need a stability or exercise ball to perform this move.
Share on Pinterest
- Start with your back flat on the ground, knees bent, and stability ball by your feet.
- Place your feet flat on the ball, press through the heels, and raise your hips into the air. Use your glute and hamstring muscles to assist. Your shoulders and upper back will remain in contact with the floor, and your body should be in a straight line.
- Hold at the top for a few seconds and return to the starting position while keeping the ball still.
- Perform 3 to 4 sets, 10 to 20 repetitions each set.
7. Postpartum planks (aka standard plank hold)
The standard plank is an excellent total body exercise that retrains the core, strengthens the muscles in your upper body, and gives your glutes a nice lift. You can perform a standard plank within the first few weeks of giving birth, as long as you had a vaginal delivery without complications.
If you need to modify this move, Reilly says to start on your knees before doing a full standard plank.
Share on Pinterest
- Lie on your stomach with your forearms on the floor and elbows beneath shoulders. Your feet will be flexed with toes on the floor.
- Engage your glutes and core and rise up on your toes so that only your forearms and toes touch the floor. Your body should be a few inches off the floor in a straight line.
- Contracting your deep abdominal muscles, bring your belly button to spine, and tighten your buttocks and upper body.
Breathe normally and hold for 30 seconds. - Repeat 1 to 2 times. As you get stronger, increase the hold time.
8. Side plank leg lifts
The side plank leg lift is a variation of the standard plank. It’s more advanced, so you may want to save this move for 6 to 8 weeks postpartum. This exercise will work your glutes, obliques, and to a lesser degree, the shoulder muscles.
Share on Pinterest
- Lie on your stomach with your forearms on the floor and elbows beneath shoulders. Your feet will be flexed with toes on the floor.
- Go on one forearm and turn sideways.
- Raise your body off the floor to get into a side plank position.
- Raise your top leg and hold it in the air for 20 to 30 seconds or repeatedly perform leg raises until the time is up.
- Perform 1 to 2 sets on each side.
Mon-Wed-Fri and Sat or Sun
- 30-minute stroller walk followed by the five core exercises listed above. (You can do diaphragmatic breathing and Kegels daily.
)
Tue-Thu
- Functional training workout below.
- Once you hit the 12-week mark, you can substitute the Tabata-style workout (below) for one of the functional training workouts.
Functional training workout
Reilly suggests a functional training workout using a very light weight — or baby as your weight. You can perform this routine 2 to 3 times in a row, taking a 30-second break at the end of each round.
- Bodyweight squats: 12 to 15 reps
- Push-ups: 12 to 15 reps (can modify by doing them on your knees)
- Lunges: 10 lunges on each leg
- Deadlift using light dumbbell (or baby in place of dumbbell): 12 to 15 reps
- Bent-over row using baby or a light medicine ball: 12 to 15 reps
Tabata-style workout
At 12 weeks postpartum, Reilly recommends a bodyweight workout using a Tabata-style outline of 20 seconds of work followed by 10 seconds of rest.
Perform each move for 8 rounds — 1 exercise at a time.
For example:
- 20 seconds of squats
- 10-second rest
- 20 lunges
- 10-second rest
- 20 push-ups
- 10-second rest
- 20 seconds of plank holds
- 10-second rest
- Repeat for a total of 8 rounds.
Remember, the postpartum period is a time to be kind to yourself and ease back into exercise. Each time you work out, make it a point to check in with your body and ask yourself these questions:
- How do I feel?
- Does anything hurt?
- Does this workout make me feel energized or ready for a nap?
If possible, take a few notes after each workout — at least in the early stages of postnatal exercise. That way, you can see any patterns or areas of concern that you may need to share with your doctor.
Some red flags to be aware of during this time include:
- vaginal bleeding
- abdominal pain
- sudden discomfort in your pelvic region
If exercise is causing you pain or bleeding, talk with your doctor right away.
In addition to an office visit, they may recommend modifications such as decreasing the intensity and duration of the activity.
Including exercise in the postpartum period can help strengthen your core muscles, boost your mood, reduce stress, and prevent low-back injuries. It also gives you time to focus on you, which is a rarity during motherhood. Our motto? Take care of you so you can take care of them.
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Tips
Is it safe to exercise after childbirth? What types of training are suitable for women who have recently given birth? Check out our tips for more.
It is not easy to go in for sports right after giving birth. In addition, taking care of a baby is also a kind of sport! However, exercise helps to strengthen the muscles weakened during childbirth, and even get rid of pain.
European and American experts recommend that women who have recently given birth do about 150 minutes of light sports every week, spreading this time evenly throughout the week. Of course, after you have given life to a new person, not everything will work right away.
Take your time, listen carefully to your body - and, of course, consult your doctors regularly!
Here is our postpartum recovery exercise program:
Recommended postpartum recovery exercise:
- Pelvic floor exercises
- Walk
- Fast walking
- Jogging
- Stretching
- Strengthening the abdominal muscles
- Riding an exercise bike
Pelvic Diaphragm Strengthening Exercises
These are workouts such as Kegel Exercises , Squats or Glute Exercises that can be done immediately after childbirth. As you might have guessed, they strengthen the pelvic floor muscles that control the bladder and bowels. During pregnancy, these muscles weaken, but glute exercises and the like will help you get them in shape without overstretching.
Squats
Stand with your feet hip-width apart, keep your back straight, bend your knees, and lean as low as you can.
Return to the starting position and repeat the exercise.
Exercise for the gluteal muscles
Lie on your back, bend your knees, arms at your sides. Squeeze your buttocks and lift your hips. Return to the starting position and repeat the exercise.
Walk
Take your baby for a walk! This is a low-intensity aerobic exercise that will give you energy and allow you to enjoy fresh air. For active women who are ready to resume jogging as soon as possible after pregnancy, a jogging stroller is perfect, which can be equipped with a cradle or child car seat for a newborn. You can use it as a stroller at first, and then (at around six months of age) swap out the carrycot for a toddler seat and start running with your baby.
Walking fast
As you begin walking and doing pelvic floor exercises, you will gradually increase the intensity of the activity, such as walking faster and further to "get the blood going".
Attach a mug holder to your stroller so you don't get thirsty. If your stroller is strong enough for cross-country walking, you can even take a walk in a park or forest.
Jogging
Why not start jogging as soon as the doctors allow? When your baby is 6 months old, he can even join you in a jogging stroller! See our tips for running with babies here.
If you've used a jogging stroller with a carrycot or a newborn car seat in the past, simply replace them with a toddler seat and you won't have to buy a new stroller.
Stretching
Many women experience aching muscles after childbirth, particularly in the lower back, neck and hips. In addition to caring for a newborn, your physique changes after pregnancy: some muscle groups become stronger, others weaken. Stretching exercises for the lower back, chest, neck, and hips are ideal for postpartum recovery. By helping these muscles relax, you reduce the stress on your joints, thereby reducing pain.
Start with a simple stretch, such as hamstring muscles or lateral neck muscles . Then you can move on to something more advanced, like Kneeling Hip Flexor Stretch , Standing Shoulder Stretch (you can lean on a chair) or Backward Bends to stretch the hips .
neck stretch
Tilt your head to the right and left, helping yourself with your hand.
Kneeling hip flexor stretch
Get on your knees, put one foot in front of you, at an angle of 90 degrees. Lean forward and stretch. Change your leg and repeat the exercise.
Stretching the thigh muscles from a prone position
Lie on your back, bend and lift your left leg at a 90 degree angle. Pull your leg towards you with your right hand. Bend your right leg and place it over your left so that it forms a triangle.
With the palm of your left hand, push your right leg away from you for a deep stretch. Change your leg and repeat the exercise.
Strengthening the abdominal muscles
During the recovery period after childbirth, women are advised to do exercises to strengthen the abdominal muscles. The crunch is a great choice as it strengthens the obliques and even the psoas, which can be sore after childbirth. The pull-in exercises are also recommended because they work the muscles of the torso very well.
According to a study published in JOSPT (Journal of Orthopedic & Sports Physical Therapy) in 2015, abdominal exercises reduce the chance of diastasis rectus abdominis - when the abdomen begins to bulge due to the expansion of the space between the left and right abdominal muscles as a result of pregnancy.
Twisting
Lie on your back, bend your knees and lock your hands behind your head.
Raise your upper body. Return to the starting position and repeat the exercise.
Cycling
This aerobic exercise is a great workout for your heart when you're ready to push harder. Cycling helps to strengthen the muscles without putting stress on the joints, especially on the back or hips, which many women already feel sore after pregnancy.
Sports with babies for dads
In the turmoil that comes with the arrival of a new baby, it can be difficult for both moms and dads to balance outdoor activities and family life. So why not combine them? Active rest with a child will benefit both you and your baby. For example, you can put your child in a jogging stroller and go for a run together. A stroller with adjustable handlebars is perfect for tall dads, so you won't hit the stroller with your feet at every step.
For longer bike rides with a child, a bike trailer is available. Some multisport models are suitable for both cycling and running - see our guide for selection recommendations.
There are even bike trailers that can be equipped with a head support system so you can take your baby on bike rides as soon as they turn 6 months old.
When can I start playing sports after giving birth?
According to the 2020 American College of Obstetricians and Gynecologists guidelines, some women can start exercising just a few days after giving birth. However, it depends on how the birth went and whether there were complications during pregnancy. Since this is individual for each woman, start gradually and only under the supervision of doctors.
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How to quickly get in shape after childbirth
November 17, 2019 Sports and fitness
When to start training and what exercises to do so as not to harm your health.
Iya Zorina
Author of Lifehacker, athlete, CCM
Postpartum exercise not only helps a woman recover her body faster, but also increases the feeling of well-being and raises energy levels. Exercising women are more likely to be in a good mood, less likely to experience anxiety and depression.
2 weeks after discharge
Tatyana Leonidovna Fedina
obstetrician-gynecologist of the highest category
Light gymnastics can be performed two weeks after childbirth. More intense physical exercise - not earlier than 6-8 weeks after childbirth or surgery.
It is recommended to start full-fledged sports activities after surgery no earlier than 6 months later.
Jessie Mundell, prenatal and postnatal training expert, trainer and kinesiologist, offers three exercises to help you breathe properly and strengthen your core.
Consult your physician before doing any exercise.
Breathing for the core muscles
During pregnancy, a woman's diaphragm shifts due to the growing fetus. In the later period, breathing completely becomes upper: the intercostal muscles work more. Due to the habit of such breathing, the work of the diaphragm is disrupted, which can adversely affect the functioning of the digestive and circulatory systems.
To restore proper breathing and strengthen the muscles of the core - the abdomen, back, pelvic floor and buttocks - do the breathing exercise.
- Lie on your back with your legs bent and feet flat on the floor.
- Place one hand on the belt and the other hand on the lower abdomen.
- Inhale. Hands should feel how the stomach is inflated. The pelvic floor muscles relax at this point.
- As you exhale, you completely push the air out of your abdomen while simultaneously drawing in your pelvic floor muscles.
- Do two sets of 10 breaths each day.
You can also do this exercise sitting or standing. In any case, the spine should be in a natural position: without stoop and excessive deflection in the lower back.
Single Knee Hip Flexor Stretch
This exercise develops stability, opens the chest, and helps restore proper diaphragmatic breathing.
- Lunge forward and get on one knee. The angle at both knees is 90 degrees.
- Divide your weight between both feet or shift slightly to the one behind you.
- Tighten your buttocks to feel the muscles in the front of your thigh.
- Raise your hand from the side of your knee that is on the floor, stretch your fingers towards the ceiling.
- Lean to the side towards your front leg.
- Change legs and repeat.
- Do two sets of 6-8 reps per side daily.
Air Squat
This exercise will help maintain hip mobility, increase core strength, and synchronize movement with breathing.
- Stand up straight, feet slightly wider than shoulder width, toes turned outward, arms folded in front of you.
- Inhale, push your hips back as if you were going to sit on a chair, and squat until your hips are parallel to the floor.
- Sit well in the middle without leaning over on your right or left foot. At the bottom point, the knees should not go beyond the toes of the feet.
- As you exhale, rise from the squat, tensing your buttocks and the front of your thighs.
- Do two sets of 10 sit-ups every day.
The following three exercises are taken from the Physiotherapy Association's postpartum recovery brochure. They will help you restore the tone of the muscles of the core, pelvic floor and hips, fight diastasis of pregnant women (divergence of the rectus abdominis muscle), reduce weight and waist circumference.
Do them three times a day.
Leg Raise
- Lie on your back, bend your knees, place your feet flat on the floor, and place your arms along your body.
- As you exhale, tighten your pelvic floor muscles, press your lower back to the floor, and pull your thigh towards you as if you want to touch your knee to your chest. In this case, there should be no discomfort. Do the exercise in your natural range of motion.
- Hold the pose for 3-10 seconds, then return to the starting position and relax.
- Repeat three times for each leg.
Leg twists
- Lie on your back, bend your legs, put your feet on the floor.
- Exhale, draw in the stomach and turn the connected knees to the right side.
- Return your knees to the starting position and relax.
- Exhale, draw in the stomach and repeat on the other side.
- Perform the exercise three times on each side.
Head raises
realsimple.
com - Lie on your back, bend your knees and place your feet flat on the floor.
- Exhale, tighten your pelvic floor muscles, pull your stomach in.
- Raise your head and shoulders off the floor, hold the position for 3 seconds.
- As you inhale, lower your head and shoulders, completely relax.
- Repeat 10 times.
Walking
Walk with your child more often. Just walk, and do not sit on a bench while he sleeps in a stroller. Walking doesn't burn as many calories, but it doesn't tire you out either. For an hour of walking at a speed of 4 km / h, you can spend about 200 kcal. If you walk for an hour and a half in the morning and in the evening, you will have a deficit of 600 kcal per day.
If you start this habit, in a month you will be able to lose a kilo of fat without any diets and for the benefit of the baby.
2 to 6 months postpartum
Now you can diversify your workouts with other exercises.
Water aerobics or relaxing swimming in the pool
After pregnancy, the arch of the foot often changes in women: it becomes flatter and loses cushioning.
As a result, the risk of osteoporosis, bursitis and other joint problems increases.
If you had knee and back pain during pregnancy, it is advisable to reduce the stress on your joints after childbirth. So take a break from running, and instead try exercising in the pool.
Swimming and water aerobics are non-impact, so you lose calories, improve circulation and train your muscles without harming your joints.
Bodyweight exercises
Do not buy a gym membership until six months after giving birth. Instead, try bodyweight exercises. In addition to the previous exercises, add the following.
Glute Bridge
This exercise targets the gluteal muscles and the back of the thighs.
- Lie on your back, bend your knees, and place your feet flat on the floor.
- As you exhale, lift your pelvis as high as possible, tighten your buttocks.
- Inhale as you lower yourself to the floor to the starting position.
- Do three sets of 15 reps every day.
Knee Push-ups
This exercise will strengthen your arms, shoulders and chest muscles.
- Get on your knees with your palms under your shoulders.
- Lower yourself, touch the floor with your chest and rise back up.
- Tighten your buttocks to avoid arching your lower back.
- Do two sets of 15 reps every day.
Lunges
A good exercise for pumping the hips. At the same time, it will help you regain a sense of balance.
- Lunge until your knee touches the floor.
- Make sure your knee doesn't go past your toes and your back stays straight.
- If you feel unstable, place your front foot slightly wider and turn your toes inward.
- Return to starting position and lunge with the other leg.
- Do two sets of 10 lunges on each leg.
From 6 months after childbirth
By this time the body has already recovered enough to try something more serious.
Running
Run three times a week. Run at a "conversational pace" where you can easily carry on a conversation while you're active.
If you have a heart rate monitor, you can navigate by heart rate (HR). A research paper by Michelle F. Mottola from the University of Western Ontario recommends running at a heart rate of 70-85% of your maximum heart rate. Use these formulas to calculate.
To avoid spikes in your heart rate, start your workout with a warm-up and end with a cool-down. Your session will look like this:
- 5-10 minutes of brisk walking;
- 15 minutes of running at "conversation pace" or in your heart rate zone;
- 5-10 minutes walk as a cool down.
There are a few important points:
- Buy good running shoes to protect your knees from impact. You should choose shoes with good cushioning and support for the arch of the foot. Read about running technique: it is very important.
- If you are breastfeeding, do not wear slimming sports bras.
