Whether it is for the first or the fifth time you gave birth, your body is going to show a lot of postpartum changes – no matter how fit it was during and before the pregnancy. And yes, there is nothing wrong with that; you gave birth to an actual human; it is normal.
However, it would be best if you try to bring your body back to shape after delivery. Not just for the appearance, but for the betterment of your overall health too. We know that getting back into shape isn’t easy; you will be dealing with health issues and your baby as well.
But trust me, engaging yourself in a proper fitness routine and postpartum exercises right after delivery is the best thing you will do to yourself. As tedious as it may sound, you will feel a whole lot more fresh, energetic, and empowered after actually doing it.
Don't know where to start? No worries. As always, we have got your back. In this post, we are sharing the 5 best and easiest postpartum exercises that will make you feel good. Ready to get your core strength back? Keep Reading!
1. Kegels – Pelvic Floor Exercise
Kegels are one of the most important and effective postpartum exercises that strengthen your pelvic muscles. This exercise requires a little bit of stamina, but its results are incredible. Here’s how you do it:
· Tighten your pelvic muscles as much as you can.
· Hold in the same position for about 10 seconds and release.
· Repeat this exercise as much as you want throughout the day.
2. Supine Leg Lifts
We all know what supine leg lifts are, right? This exercise is extremely beneficial in strengthening your abdominal muscles and pelvic floor muscles as well. Here’s how you perform the exercise?
· Lay down in a supine position.
· Press your lower back on the floor and take both your legs up straight in the air.
· Then, inhale and start lowering your legs slowly one by one while bending your knees.
· Then, exhale and take your legs up again.
· Repeat the same process daily.
3. Diaphragmatic Breathing
Diaphragmatic breathing is an exercise that strengthens and improves your core strength and breath rate. You can start this exercise as soon as you give birth; here's how to do it:
· Lay down on your back on the floor or yoga mat.
· Place one hand on your stomach and the other one on your chest.
· Then, start breathing deeply through your nose and hold for 3 seconds.
· After 3 seconds, exhale slowly while keeping your hands in the same positions.
· Repeat this exercise at least 2 times a day.
4. Wall Pushups
Wall pushups are known for strengthening your arms, shoulders, and overall muscle health. That is why it is essential to include them in your postpartum routine. You already know the drill, but still, here’s how you do it:
· Stand straight and place your hands on the wall.
· Make sure that your body is in a straight line, your spine is neutral, and you are focusing on your core.
· Then, slowly push your body against the wall and pull it back – just like you do in the normal pushups.
· Perform and repeat this exercise once a day.
5. Walking
Here is the last and the basic of them all; Walking! It is extremely important and crucial to walk for at least 40 minutes a day, especially after giving birth. Also, you can always put your baby in the stroller and go for walks up the hill and enjoy the weather – you won’t get bored this way!
Final Verdict
Performing exercises frequently during the postpartum period is one of the best gifts you’ll give yourself. It will build up core strength back while making you feel stronger and fresher than ever!
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