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6 Postpartum Exercises to Get You Back in Shape Safely
- Posted by: Khezia Pontillas
- Comments: 0
- Categories: Motherhood, breastfeeding and things we like to talk
As a new mom in Australia, you may find it challenging to regain your strength and stamina after childbirth. However, incorporating postpartum exercises into your fitness routine can help you achieve your fitness goals safely. These exercises are specifically designed to target the postnatal body and promote healing.
In this article, we will introduce you to six postpartum exercises that are safe and effective for new moms in Australia. We will provide step-by-step instructions and modifications for each exercise to accommodate varying fitness levels. Let's get started on your postpartum fitness journey!
Struggling with postpartum exercise? Don't worry. We've got you covered with our recommended postpartum exercises that will help you get back in shape safely. These exercises will help rebuild your strength and stamina while also promoting healing in your postnatal body.
To achieve your fitness goals, it's important to choose exercises that are suitable for your postpartum body. Before starting any postpartum workout, consult your doctor or a qualified fitness professional. Listen to your body and take it slow. With time and consistency, you'll be amazed at how much stronger and fitter you feel!
So, grab your yoga mat, some comfortable clothing from our recommended post-pregnancy clothing line Peachymama, and let's get started on your postpartum fitness journey!
The Importance of Postpartum Fitness
As a new mom, your body has gone through significant changes during pregnancy and childbirth, and it's important to allow it time to heal and recover before starting any postpartum workout routine. However, incorporating postnatal exercises into your fitness program can have numerous benefits, both physically and mentally.
The Benefits of Postnatal Exercises
Postpartum workouts, also known as postnatal exercises, can help you regain your strength and stamina, improve your balance and flexibility, and promote healthy weight loss. These exercises can also reduce your risk of postpartum depression and anxiety by releasing endorphins and providing a sense of accomplishment and empowerment.
Choosing Safe Exercises After Childbirth
It's essential to choose safe exercises after pregnancy that won't put too much strain on your body as you recover. Gentle exercises like kegels, pelvic tilts and controlled breathing, can be an excellent way to start building up your core strength. As you progress, you can add low-impact exercises like walking, yoga, and swimming.
It's important to listen to your body and not push yourself too hard, too soon. Avoid any exercises that cause pain, discomfort, or excessive fatigue, and always talk to your healthcare provider before starting any postpartum workout routine.
Incorporating Postpartum Fitness into Your Routine
Finding time to exercise after having a baby can be a challenge, but it's essential for your physical and mental health. Try to schedule short, frequent workouts throughout the day, rather than one longer session. This will help you stay consistent, and allow you to fit exercise around your baby's schedule.
It's also essential to make exercise a priority and not feel guilty about taking time for yourself. Remember, taking care of your health and wellbeing will allow you to be a better mom to your little one.
Finally, don't forget to celebrate your achievements, no matter how small they may seem. Postpartum fitness is a journey, and every step counts towards regaining your strength, stamina, and confidence.
Recommended Postpartum Exercises
Starting a postpartum exercise program can be challenging, especially for new moms who are adjusting to the demands of motherhood. However, incorporating gentle exercises into your postpartum fitness routine can help you regain strength, increase energy, and boost mood.
Here are some recommended postpartum exercises that are safe and effective:
1. Pelvic Floor Exercises
Pelvic floor exercises are essential for new moms as they help restore muscle tone and improve bladder control. Start by lying on your back with your knees bent, and then contract the muscles in your pelvic floor. Hold the contraction for a few seconds before releasing it. Repeat this exercise 10-15 times, 3-4 times a day.
2. Glute Bridges
Glute bridges are great for strengthening the glutes, hamstrings, and lower back muscles. Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for a few seconds before lowering your hips back to the floor. Repeat this exercise 10-15 times, 3-4 times a day.
3. Wall Push-Ups
Wall push-ups are a modified version of traditional push-ups that are perfect for new moms who want to build upper body strength. Stand facing a wall and place your hands on the wall at shoulder height. Bend your elbows and lower your body towards the wall, then push back up. Repeat this exercise 10-15 times, 3-4 times a day.
4. Bodyweight Squats
Bodyweight squats are an effective way to strengthen the legs and glutes while improving balance and flexibility. Stand with your feet shoulder-width apart and toes pointing slightly outward. Lower your body by bending your knees and pushing your hips back, as if you were sitting in a chair. Rise back up to standing position and repeat the movement. Repeat this exercise 10-15 times, 3-4 times a day.
The plank is a full-body exercise that strengthens the core, back, arms, and legs. Start by getting into a push-up position, but instead of lowering your body, hold the position for 10-20 seconds. Keep your body straight and your abs tight. Repeat this exercise 3-4 times a day.
Remember to listen to your body and start with gentle exercises. Gradually increase the intensity and duration of your workouts, and always seek medical advice before starting a postpartum exercise program.
Tips for Incorporating Exercise into Your Daily Routine
As a new mom, finding time for self-care can be challenging. However, it's important to prioritize exercise to regain strength and stamina after childbirth. Here are some practical tips for incorporating exercise into your daily routine:
It's important to listen to your body and start slowly when beginning a postpartum fitness routine. Start with gentle exercises such as walking or yoga and gradually increase the intensity of your workouts.
Make it a Priority
Make exercise a priority by scheduling it into your daily routine. This could be as simple as taking a walk during your lunch break or waking up 30 minutes earlier to do a quick workout before your baby wakes up.
Find a Workout Buddy
Exercising with a friend can help keep you accountable and motivated. Find a fellow new mom and plan workout sessions together.
Finding time for exercise doesn't always mean going to the gym. Incorporate your baby into your workout routine by going for a walk or run with a stroller. You can also do bodyweight exercises at home while your baby naps.
Consistency is key when it comes to seeing results from your postpartum fitness routine. Aim to workout at least 3-4 times a week to maintain a consistent routine.
By incorporating exercise into your daily routine, you'll not only regain strength and stamina but also improve your overall health and well-being. Remember to listen to your body, start slow, and stay consistent. With a little motivation and creativity, you can make exercise a part of your postpartum fitness routine.
Peachymama: Your Go-To for Post-Pregnancy Nursing Wear
As a new mom, finding comfortable and functional clothing for breastfeeding can be a challenge. That's where Peachymama comes in - Australia's first post-pregnancy, nursing wear specialist.
With Peachymama's range of stylish and practical nursingwear, new moms can breastfeed with ease and confidence. No more struggling with awkwardly sized clothing or feeling uncomfortable in public.
Not only does Peachymama prioritize functionality, but they also prioritize style. From dresses to tops to activewear, their range of clothing will make you feel comfortable and fashionable at the same time.
But Peachymama doesn't just stop at clothing. They also offer support for new moms, with a blog full of helpful tips and advice. Whether you need advice on breastfeeding or self-care, Peachymama has got you covered.
Experience the Love
At Peachymama, they understand the importance of feeling loved and supported as a new mom. That's why they offer a love guarantee - if you're not completely happy with your purchase, they'll do everything they can to make it right.
So, if you're a new mom in Australia looking for functional and fashionable nursingwear, look no further than Peachymama.
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