After writing my last article about the real truth surrounding postpartum fitness, I thought it would only be right to follow up with my top five favorite postpartum exercises. As I discussed in my last article, starting slow, listening to your body, and slowly healing your core is important.
Starting slow and listening to your body can be easy. Knowing how to heal your core is another story. During pregnancy, the core muscles, especially the pelvic floor and abdominal muscles, are often weakened. Conditions like diastasis recti (separation of the abdominal muscles) can occur and must be repaired (most often through exercise) before you can start a serious core routine.
Starting a postpartum routine is important by prioritizing exercises that strengthen the pelvic floor and deep core muscles. Supporting overall stability and preventing issues like incontinence or back pain are key. When I had my last baby almost six years ago, these are the exercises I swore by and still give all my postpartum clients today.
1. Diaphragmatic Breathing (Deep Belly Breathing)
This exercise re-engages the deep core muscles and improves breathing patterns. Lie on your back with your knees bent, or sit comfortably. Place one hand on your chest and the other on your belly. Breathe deeply through your nose, expanding your belly as you inhale. Exhale through your mouth, drawing your belly button towards your spine. Take 10-15 deep breaths 2-3 times a day.
2. Glute Bridges
Strengthen the glutes, core, and lower back muscles by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Press your heels into the ground and lift your hips towards the ceiling, squeezing your glutes at the top. Lower back down slowly. Do 10-15 repetitions of 2-3 sets each day.
3. Bird-Dog Exercise
Improve core stability and strengthen the back muscles with this exercise. Start on all fours, with your hands directly under your shoulders and knees under your hips. Extend your right arm forward and your left leg back, keeping your hips level. Hold for a few seconds, then return to the starting position and switch sides. Complete ten repetitions per side with 2-3 sets.
4. Modified Side Plank
This exercise aims to strengthen the obliques and core without excessive strain on the abdominal muscles. Lie with your knees bent and prop yourself up on your forearm. Lift your hips off the floor, forming a straight line from your head to your knees. Hold for a few seconds, then lower back down. Hold for 10-15 seconds with 3-5 repetitions per side.
5. Walking
This gentle cardiovascular exercise improves circulation, mood, and overall fitness. Start with short, leisurely walks and gradually increase duration and pace as fitness improves. Aim for daily walks, starting with 10-15 minutes and gradually building up to 30 minutes or more.
