Let's talk about postpartum fitness today and top tips to ease back into exercise after pregnancy.
Postpartum days can be overwhelming with your body's changes and a new routine. However, exercise can significantly support your recovery if done wisely. If you're ready to regain strength and reconnect with your body, this blog post will offer gentle movements and mindset shifts to safely reintroduce exercise into your routine.
So why is postpartum fitness important?
Postpartum fitness can help:
Increase energy
Relieve stress
Improve sleep
Strengthen muscles
Prevent postpartum depression
Enhance quality of life
Boost confidence
Exercise is one of the best things you can do to support postpartum recovery. It helps strengthen muscles that weaken during pregnancy, like your core and pelvic floor.
But it can also boost your energy and improve your mental health, which is crucial for postpartum.
While exercise can be helpful, it’s important to honor your body and go slow. Pregnancy, childbirth, and breastfeeding put major demands on your body. You’re still healing, and your hormones are still adjusting.
So, as you ease back in, remember to:
Be patient with your body
Listen to its needs
Focus on gradual progress
Key focus areas :
Core and Pelvic Floor - Pregnancy can take a toll on your pelvic floor and core muscles - and can even cause the abdominal muscles to separate. This is known as diastatis recti, and it affects about 60% of pregnant women. That’s why tending to your core and pelvic floor should be top priorities postpartum.
Lower back strength - Pregnancy can change posture and increase the curve in your lower back. If this goes on for too long, it can lead to pain and increase the risk of injuries. Strengthening your lower back can help prevent this. But it also can help relieve the strain from carrying a baby and breastfeeding.
Overall mobility & Flexibility - Muscle stiffness and pain are common after pregnancy. This is all thanks to hormonal changes, along with the physical strain of labor and delivery. Stretches and gentle movements can help restore flexibility and reduce muscle tension.
Let's dive into some mindset tips :
Tip #1 : Patience is key. Your body has been through a lot. Give it grace and honor its healing process. Fitness looks different postpartum - as it should. Focus on progress, NOT perfection. Sometimes slower is faster.
Tip #2 : Listen to your body. Let your body be your guide as you ease back into exercise. Listen to its signals to avoid pushing too hard, especially in the early postpartum period. If you notice any pain or discomfort, back off, slow down, or take a break.
Tip #3 : Set realistic goals. Society can put a lot of pressure on new moms to “bounce back” quickly or “lose the baby weight.” This can lead to discouragement, which can take a toll on your mental health.
Ditch this toxic messaging and remember the true goal of postpartum fitness: to support recovery and help your body heal. Instead of setting unrealistic expectations, focus on small wins. Whether it’s more energy, better sleep, or less stress – it all worth celebrating.
Now let's get into different types of postnatal fitness & what you should know about them.
1.) Gentle Movement
Go for low-impact exercises that are easy on your joints. As your body gets stronger, you can increase the intensity. Walking is the perfect postpartum workout. It gets you out of the house and you can bring baby along in a stroller or carrier. Swimming, cycling, dancing, and rowing are other good low-impact options. Just remember to take it easy.
2.) Breathwork & Core Activation
Rebuilding your core and pelvic floor should be a top focus postpartum. With that being said, it’s best to avoid planks, sit-ups and crunches to allow your body to heal.
Instead, opt for gentle core activation exercises like:
3.) Strengthening Exercises
Building strength is important postpartum - but you want to do it safely. In general, experts recommend to avoid lifting weights for at least the first 12 weeks if you werent already previously doing so. Instead, opt for gentle low-impact bodyweight exercises like:
Squats
Lunges
Leg lifts
Knee push-ups
Glute bridges
Fire hydrants
4.) Postnatal Yoga & Pilates
Mindful movement like yoga and pilates has a lot of benefits for postpartum. It eases stress, helps you tune into your body, and promotes strength, flexibility, and muscle recovery. Aim for gentle routines designed for postnatal recovery, like these:
