3 Best Postpartum Exercises That You Must Do

Why Are Postpartum Exercises So Important?

Life just after giving birth brings a lot of joy but also new aches and pain for mothers. So new mothers, here are some things you have to prepare for after birth. They are rounded shoulders and a tight upper back and neck from constant breastfeeding, lower back and hip pain. Not to forget the sore wrist from holding your baby.

Your body will go through a lot of changes during pregnancy. Your muscles stretch, especially those in your abdomen and your pelvic floor. This is why you must pay more attention to yourself after giving birth. Dear dads, please take note of this and help your wife as much as you can. 

Doing simple exercises and having discipline to form healthy habits can help you cope with postpartum body changes. It can also help reduce injuries and problems in the future. 

Benefits of Strengthening Pelvic Floor & Postpartum Exercises

Pelvic floor muscle will go through great strain in pregnancy and childbirth. This muscle consists of layers of muscles that stretch like a supportive hammock from the pubic bone (in front) to the lower end of the backbone. If this muscle is not strengthened, you may find that you leak urine when you cough, sneeze or strain. 

Even while strengthening the pelvic floor during pregnancy, your body will be able cope with the growing weight of the baby. The workout helps you to promote baby-weight loss and improve your muscle tone. It can also improve your mood after childbirth and reduce postpartum depression and anxiety.

Top 3 Postpartum Exercises 

Before you rush into these exercises, let your body recover, especially right after childbirth. We at Kath + Belle recommend starting with activities like walking, light yoga, and stretching. Now that you’re motivated, and let’s ready to get moving, here are our tips for postpartum exercise.

1. Walking
   Let’s not underestimate walking. It is a low impact exercise and suitable for you after childbirth. It helps to get you back into shape slowly and comfortably.
   
2. Kegels
   Kegels is an important exercise for your post-baby body. By slowly strengthening your pelvic floor, it will help avoid urine leakage and pelvic organ prolapse. Tighten your pelvic floor muscles (the ones used to stop the flow of urination), hold for 5 to 10 seconds. Repeat for 3 sets and do it a few rounds throughout the day.
   
3. Planks
   Your abdomen muscles have been strained during pregnancy. Avoid hard crunches and sit up right away. Instead, do planks. Before that, be sure to ask your doctor about what you should and shouldn’t do to strengthen your abs.