The best postpartum workout plan starts with a slow, patient reintroduction to physical activity. As soon as you have clearance from your doctor, start with simple low-impact exercises such as walking.
Avoid high-impact exercise such as running, jumping or HIIT workouts until you have gained more strength. Also, avoid abdominal exercises such as crunches, which can exacerbate diastasis recti. Visit https://www.nourishyourpurpose.ca/ to learn more.
Your core is a key area to rebuild after pregnancy. These exercises will help to re-engage your core and pelvic floor muscles, improve stability, posture and breathing. They’re also great for addressing any abdominal separation (diastasis recti) you may have experienced during pregnancy.
To do these moves, start in a prone position on the floor, with your hands, forearms and elbows in contact with the floor. Breathe into your belly to engage the core and then lift your hips and upper body toward the ceiling, keeping the shoulder blades down. Slowly lower back down. Repeat 10 times.
This exercise reconnects your brain with the deep core muscles, particularly the transverse abdominis. It also strengthens the pelvic floor and lower back. This move is taken from Stage 1 of my postpartum workout plan, FIT Post-Pregnancy. It’s designed for women who are 6-10 weeks postpartum, have received clearance to recommence exercise and are looking to build foundational core and pelvic strength before moving onto more challenging exercises.
If you’re not quite ready to use free weights, you can still build full-body strength with bodyweight exercises like planks and bridges. It’s important to note that it takes time to re-build your strength, so don’t rush and be patient.
The hormone relaxin, which softened your joints and ligaments during pregnancy and childbirth, can remain in your body for up to 12 months after the birth of a baby. This can lead to joint laxity, so it’s important to take your body and recovery seriously and listen for signs that you need to stop or go easier.
A good place to start is with a postpartum fitness program that’s been designed by experts in women’s health and fitness. You can find a variety of reputable online, app and community-based fitness programs that will guide you through safe and effective postpartum fitness. Look for one that addresses diastasis recti and rebuilding the pelvic floor, as well as other common postpartum concerns such as back pain, poor posture and muscle weakness. If you aren’t sure where to start, consider working with a qualified personal trainer who specialises in pre and postnatal fitness to ensure your routine is safe and effective.
Cardiovascular Health
Cardiovascular health training is a vital part of any workout plan, and the postpartum period is no exception. The right routine can help strengthen abdominal muscles, boost energy levels and enhance overall well-being. However, a new mom may be unsure of the safest ways to engage in this exercise. It’s important to seek professional guidance, and work with a fitness expert who specializes in pre- and postnatal training.
It is recommended to start with low-impact activities that are gentle on the joints, such as walking and swimming. Then, gradually increase your duration and intensity as you feel ready. Some new moms find it helpful to use apps and websites that offer guided postpartum workouts and modifications for a variety of different fitness levels.
During this time, it’s also important to focus on strengthening the core and pelvic floor muscles. This can be done through simple exercises such as pelvic tilts, which are done by lying on the floor while attempting to contract the muscles in your lower abdomen as though you were trying to stop the flow of urine. Another great exercise for strengthening the pelvic floor and reducing the risk of incontinence is kegels, which are performed while sitting or lying down. Simply contract the muscles as if you were stopping the flow of urine, hold for three to five seconds and then release.
Other low-impact cardiovascular exercises include walking, cycling and swimming. It’s essential to stay properly hydrated and to avoid any overexertion. If you feel any discomfort during or after a workout, that’s a cue to decrease the intensity or take a break.
Many women are able to begin exercise in the first few weeks after birth, depending on their individual experiences. However, more structured postpartum workouts should only be introduced after the six-week check-up, or earlier if you had a cesarean delivery and medical clearance is received.
Mobility
When it comes to re-establishing a postpartum exercise routine, the first priority should be to target two key areas: pelvic floor strengthening and addressing any ab separation (diastasis recti). Your pelvic floor was supporting a whole lot of extra weight during pregnancy, so this area of your body needs some attention.
As far as addressing any ab separation, kegels are a good place to start. They are simple, effective and a crucial part of the plan to close an ab gap after pregnancy.
Once you’re cleared by your doctor, it’s time to start building up some cardiovascular and strength training. However, it’s important to take things slowly – listen to your body, and only increase your workout duration and intensity as you feel up for it.
A great way to get started is by taking short walks on a flat surface (or even better, a treadmill at the gym). These low-impact exercises will help to get your blood pumping and heart rate up, while helping to strengthen your legs and back.
Swimming is another great cardio option, and one that you can incorporate once your bleeding has stopped and any stitches have healed. It’s also a great upper-body workout, which can be especially helpful as you learn to balance caring for your baby with a busy lifestyle.
During the early weeks, it’s also important to focus on stretching as you build up your fitness levels. Stiffness can occur as a result of your new role as mom, and stretching helps to improve posture, flexibility and movement throughout daily life.
As your body heals and recovers from pregnancy, it’s also a great idea to join an online or in-person community that will support you on your journey. There are several fitness programs designed specifically with pregnant and postpartum women in mind. The Sweat app, for example, offers four post-pregnancy programs that are perfect for juggling parenthood with workouts that you can follow at home.
Other great resources for new and expecting mothers include Postpartum Support International, BabyCenter, Fit4Mom and Pvolve (a workout platform and in-person classes that focuses on core strength, stability and mobility). Just remember, when it comes to reestablishing your fitness after pregnancy, it’s important to take it slow, and always listen to your body.
Flexibility
The act of childbirth takes a major toll on the body. It’s natural to want to hop back into your regular workout routine or start a new one as soon as your Ob/Gyn clears you at your six-week postpartum checkup, but your body will still be healing for quite some time after that. In order to avoid injury, you’ll need to gradually reintroduce exercise into your life and build up your strength.
Incorporating a mix of low-impact cardio, strength training and flexibility is ideal. Walking, swimming or cycling are great examples of LISS (low-intensity steady-state cardio), while bodyweight exercises like squats, lunges and push-ups can help you rebuild your core strength and range of motion. Yoga or Pilates are also excellent options that combine strength and mobility work.
Flexibility training will help ease tension in your hips, shoulders and back – all areas that may feel strained from nursing or carrying your baby. Stretches designed specifically for new moms can be especially beneficial. And don’t forget to incorporate movement that promotes relaxation, such as deep breathing exercises.
Whether you have a full-body strength program or just need to strengthen your core, it’s important to do it safely. This is why I’ve created a special 12-week, full-body strength program that has proven to be safe and effective even for women past the immediate postpartum season — HATCH. This 4-phase, progressive training system uses gradual progression and a focus on core recovery to help you return to high-intensity training without risking setbacks and injuries.