The Best Postpartum Workouts To Get Back Into Fitness
The postpartum period is a transformative time, filled with both challenges and opportunities as new mothers navigate their recovery and adjustment to life with a newborn. Amidst the joys and demands of motherhood, prioritizing physical well-being can significantly enhance both mental and emotional health. Whether you're looking to alleviate discomfort, rebuild strength, or simply carve out a moment for self-care, incorporating exercise into your routine is key. In this blog, we'll explore the benefits of postpartum workouts, highlight safe and effective exercises, and provide tips for integrating fitness into your busy life—because every mother deserves to feel strong and empowered on her journey.
Benefits of Postpartum Workouts
Working out during the postpartum period offers numerous benefits for both the body and the brain. Many new mothers experience discomfort, such as low back pain from pregnancy or shoulder and neck tension from breastfeeding. Regular exercise can be highly effective in alleviating this discomfort. During pregnancy, postural changes often cause key muscles like the glutes and abdominals to become 'turned down,' and returning to physical activity can help reactivate these muscles, providing protection against pain and future injuries. For those seeking treatment for diastasis recti or aiming to rebuild strength, postpartum exercise can be particularly beneficial. Others may use workouts as a valuable opportunity for self-care. No matter your specific goals, rest assured that you’ll reap a variety of additional benefits from postpartum exercise.
When Can You Workout After Having A Baby?
Although it may be tempting to dive back into your pre-pregnancy routine, it’s crucial to approach your workouts with care. Your body has undergone significant changes and will be working through a recovery and strengthening process for much longer than 6 weeks. The six week “clearance” from your OBGYN or midwife to return to exercise is not sufficient to understand core and pelvic floor muscle function and strength. To prevent injury, it’s important to ease into your routine. During pregnancy, postural changes cause certain muscles to shorten, and other muscles to lengthen, so specialized attention to rebuild foundational strength and mobility can be helpful before progressing to higher intensity exercises.
Postpartum Exercise Guidelines: What You Need to Know
We follow the latest research in return to exercise postpartum, which generally includes the following:
Weeks 0-2: Pelvic floor muscle strength & endurance, basic pelvic core exercises and mobility, walking
Weeks 2-4: Progress walking, pelvic floor muscle rehab; introduce squats, lunges, bridging and other bodyweight movements
Weeks 4-6: Low impact exercise like static cycling
Weeks 6-8: Scar mobilization, power walking, increase low impact exercise like cycling, add resistance (weight) to exercises like squats/lunges
Weeks 8-12: Introduce swimming, progress strength training
Weeks 12+: Progress strength training, gradual return to running
Each timeframe and progression of exercise depends significantly on birth factors, method of delivery, postpartum recovery, and other factors like sleep, nutrition, lactating, and mental health. We strongly encourage working closely with a pelvic fl
Core & Pelvic Floor Strengthening
Prioritizing core and pelvic floor strengthening should be your top focus as you return to working out. The pelvic floor is vital for bladder and bowel control, organ support, pelvic stability, and sexual function. During pregnancy, the pelvic floor muscles and abdominal muscles stretch and weaken to accommodate the growing baby. In the postpartum period, an underactive or overactive pelvic floor may lead to pain and discomfort. One of our favorite exercises for reintroducing core and pelvic floor strength is the deadbug. This exercise is effective, safe, and adaptable, making it suitable for various stages of your recovery journey.
Pro tip: If it’s too challenging to keep your low back on the floor, try propping up your shoulders and neck with a pillow.
Cardio Workouts for Postpartum Moms
To all the cardio enthusiasts out there—don’t worry, I haven’t forgotten about you! Cardiovascular exercise is a fantastic way to reduce stress and enhance your overall sense of well-being, particularly during the postpartum period when hormone levels fluctuate significantly. It’s essential to approach cardio with a safety-first mindset. Focus first on low-impact activities such as biking, rowing, and walking. Running, jumping, and higher intensity exercise requires a significant amount of strength and single leg stability, and can also be strenuous on your joints.
Strength Training After Baby
Following pregnancy, many women experience weakened glutes, core instability, and lower back pain. Strength training during the postpartum period is an excellent way to rebuild muscle and correct imbalances created during pregnancy. While it can be daunting to figure out where to start with strength training and weights, remember: simplicity is key in the beginning. Using light weights or even bodyweight exercises is ideal for your postpartum recovery. Some beneficial exercises to incorporate early on include squats, glute bridges, and deadbugs.
Incorporating Your Baby into Your Workout Routine
Finding time to work out can be one of the biggest challenges. Your schedule has likely changed significantly, making it difficult to carve out even 15 minutes for yourself. One solution is to include your baby in your workout routine, which not only helps you find time but also offers a sweet opportunity to bond. You can perform squats while holding your baby or by wearing them in a carrier. Deadbugs and glute bridges can be done with your baby lying on or strapped to your chest. During plank exercises, you can place your baby between your hands. This setup not only helps you focus on your fitness but also provides your little one with precious skin-to-skin time, reducing stress for both of you.
Listen to Your Body: Recognize Signs of Overexertion
It’s crucial to be mindful of overtraining, especially postpartum. While muscle soreness is normal when reintroducing movement, it shouldn’t reach a level where everyday activities become difficult. If you find it challenging to sit, lift your arms, or navigate stairs, your body may be signaling that it needs a break. Additionally, pay attention to changes in your sleep patterns and daytime fatigue. Remember, your body deserves rest and recovery!
The Best Postpartum Workouts To Get Back Into Fitness
Creating a routine that works for you and your schedule is essential for sticking with it long term. It doesn’t have to be 1 hour, 4 days a week, because honestly, who has time for that? The more accessible to you, the better. Start with 15 minutes, 2-3 times per week and go from there. Here’s a mock program that you could do twice a week and it only takes around 15 minutes to complete:
Deadbugs 4x6 per side (4 rounds of 6 repetitions per side)
Bodyweight squats 4x15
Banded glute bridges 4x15
Banded standing rows 4x12
Finding Balance in Postpartum Workouts and Motherhood
Embarking on a postpartum fitness journey can be both rewarding and empowering. By prioritizing safe and effective exercises, you not only enhance your physical strength but also nurture your mental well-being during this significant transition. Remember to listen to your body, take things at your own pace, and celebrate the small victories along the way. Whether you're bonding with your baby through workouts or simply taking a moment for yourself, every step counts. Embrace this new chapter with confidence, knowing that your commitment to health will benefit both you and your little one in the long run.