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Postpartum Workout Plan for New Mothers

Postpartum Workout Plan for New Mothers

Giving birth is an incredible life-changing experience, and it’s no wonder why many new mothers find themselves fighting feelings of sadness and depression after. This often leaves them feeling like they’ve failed in some way; that giving birth means they should be able to return to their pre-pregnancy body.

This is where the postpartum workout plan for new mothers comes in. In this article, we will detail everything you need to know about postnatal exercise & why it’s so important, the proper types of exercises and their benefits, and a sample workout plan for new mothers.

What is a Postpartum workout?

What is a Postpartum workout?

A postpartum workout is a series of exercises that are specifically designed for women who have recently given birth. It’s important to incorporate the proper types of exercises when designing a postpartum workout plan because following your doctor or midwife’s instructions is essential in order to speed up the process of healing and return back to a pre-baby physical state if that’s what you’re looking for.

A postpartum workout often includes exercises that can help women work muscle groups such as abdominal muscles, pelvic floor muscles, and lower back muscles. In fact, doing pelvic floor exercises can actually help reduce the effects of incontinence for new mothers.

These workouts also aim to improve the speed and accuracy of the movements that women undertake, which can help with their agility and balance. These elements are not just beneficial to physical appearance but they’re important for new mothers as well because these aspects will actually help them in carrying out everyday tasks such as picking up children and lifting heavy objects.

The general postpartum workout plan should also incorporate exercises that can help tone muscle groups. It’s important to incorporate some cardio exercises as well because, as new mothers ourselves here at Postpartum Hero, we know how draining taking care of a newborn can be.

However, it’s important to note that this article isn’t meant to turn you into a professional bodybuilder! Instead, the workouts we recommend should be enough to give you an idea of what kinds of exercises you can incorporate into your new postpartum workout plan.

When should Postpartum workouts be started?

When should Postpartum workouts be started?

Women should not just dive into working out right after giving birth, obviously. For one thing, there are wounds and injuries that should be given time to heal.

More importantly, though, you need to make sure that your body is physically and psychologically ready for physical activity because there’s a good chance that the birth process has left you exhausted and drained, both physically and emotionally.

It’s important to remember as well that women who have just given birth are often advised to stay away from strenuous activity. This is because their body is usually still recovering from the effects of pregnancy, childbirth, and recovery time itself.

For these reasons, doctors actually recommend that women wait for at least 12-weeks before they start working out again (in some cases it can take longer depending on the woman and her healing stage). That said, it doesn’t mean that there aren’t ways to incorporate physical activity into your everyday life.

Postpartum workouts must also be tailored to each woman and her needs. For instance, if your doctor or midwife has advised you not to engage in certain exercises then we recommend that you follow their instructions because it’s important that you remain healthy and safe during this period.

What are the benefits of doing Postpartum workouts?

There are several benefits associated with doing postpartum workouts. For one thing, by following a proper exercise regimen you can help reduce the physical effects of pregnancy and childbirth on your body.

For instance, if you gained more weight than what was recommended for your height and body type, then you will need to lose that excess weight before it starts to pile up to dangerous levels.

Exercising will also help you burn calories and fat while keeping your metabolism in check, allowing your body to reach its optimal weight more quickly.

We understand that during this period, it can be difficult to get motivated enough to hit the gym or go for a run but remember – exercise is one of the best remedies when it comes to postpartum depression.

Another benefit of doing postpartum workouts is that it can help you get in shape to prepare for your baby’s arrival which means that you’ll be more prepared when the time comes.

Postpartum exercise routines will also help you deal with fatigue, stress, and anxiety so it’s effective in relieving the emotional effects of pregnancy and childbirth on new mothers.

Women who engage in regular exercise during pregnancy have been shown to have lower rates of postpartum depression which means that if you’re planning on having a baby, it’s a good idea to start exercising now so you can better handle the physical and emotional stressors associated with childbirth.

What is an example of a Postpartum workout plan?

What is an example of a Postpartum workout plan?

There are many exercises that can be incorporated into a postpartum workout, below is an example of a postpartum workout plan that can be highly beneficial for women who have recently given birth.

  • For the first month, we recommend that you do simple stretches and gentle yoga poses to help your body recover from pregnancy and childbirth. Yoga is also a good way for new mothers to connect with their babies as well as relax their minds and spirit.
  • Doing light cardio such as walking, jogging, or swimming at least twice a week is recommended. This will help you get back into shape and prepare your body for more rigorous exercise.
  • For the second month, do strength training two to three times a week. Strength training will help tone your muscles and improve bone density which was compromised while you were pregnant. Once a week, try doing HIIT (High-Intensity Interval Training) which is a great way to burn calories and improve cardiovascular health.
  • For the third month, we recommend that you do cardio thrice weekly and strength training three times a week. By this time, you should be in your second trimester so it’s okay if you begin working out at higher levels.
  • After the fourth month, you can begin to do more intense workouts two or three times a week. You can also start engaging in HIIT up to five days per week.

For a more specific workout plan, here is a day-by-day workout that can be done to strengthen your muscles and improve your cardiovascular fitness while helping you lose excess weight.

Day 1

  • Squats: This can be done by doing wall squats. Stand with your back against a flat wall and lower down until your thighs are parallel to the ground.
  • Bridge: Lie on your back and place your feet flat on the floor while pressing them into it. Now, raise your hips by pushing yourself up, hold this position for 30 seconds then release.
  • Lunges: Take a long stride forward with one leg while bending the front knee. Lower down until your thigh is parallel to the ground then hold for 30 seconds. Repeat this motion on the other side.
  • Chest stretch: Stand facing a wall with your feet hip-width apart and extend both arms in front of you, bending them at 90 degrees so that your fingers are pointing towards the floor.
  • Triceps stretch: This can be done by placing your arm behind your back then grabbing it with the opposite hand. Pull gently until you feel a stretch in this muscle group at the back of your arm.
  • Shoulder stretches: These can be done by standing up straight with both arms resting along your side and rotating your palms until they’re facing the ceiling, and then opening up your arms and pulling them back as if you were cracking a book.

Day 2

  • Standing calf stretch: Place one foot in front of the other and bend forward at the waist. Now grab both hands around the ankle of your back leg and pull it gently towards your butt until you feel a stretch in the back of your leg.
  • Butt and hamstring stretch: Lower yourself down into a split stance position, locking your knee behind you until you feel a stretch at the back of your leg.
  • Lying gluteal stretch: Lie on your back with both knees bent and feet flat on the floor. Extend your right leg by pushing it towards the ceiling, hold this position for 30 seconds before switching sides.
  • Hamstring stretch: Stand straight with one knee bent and pull your other leg back using both hands until you feel a stretch in the back of your thigh or hamstring. Hold this position for 15 to 30 seconds then switch sides.

Day 3

  • Chest stretch: This can be done by standing with your arms extended out like you’re holding a push-up position. Bend your elbows, bringing them back behind you until you feel a stretch in between your shoulder blades.
  • Backstretch: Face away from the wall and lean forward until you feel a comfortable stretch along the length of your spine.
  • Triceps stretch: Stand with your arm crossed over your chest and grab it with the opposite hand. Pull gently until you feel a stretch in this muscle group at the back of your arm.
  • Shoulder stretches: These can be done by standing up straight with both arms resting along your side and rotating your palms until they’re facing the ceiling, and then opening up your arms and pulling them back as if you were cracking a book.

Day 4

  • Standing calf stretch: Place one foot in front of the other and bend forward at the waist. Now grab both hands around the ankle of your back leg and pull it gently towards your butt until you feel a stretch in the back of your leg.
  • Booty band stretch: Wrap a resistance band around the bottom of your feet, holding each end with feet hip-width apart. Pull gently until you feel a stretch in your glutes and hamstrings then hold this position for 15 seconds. Repeat as many times as necessary.
  • Bridge: Lie on your back and place your feet flat on the floor while pressing them into it. Now, raise your hips by pushing yourself up, hold this position for 30 seconds then release.

Day 5

  • Triceps stretch: Stand with your arm crossed over your chest and grab it with the opposite hand. Pull gently until you feel a stretch in this muscle group at the back of your arm. Then, switch arms so the opposite arm is crossed over your chest.
  • Shoulder stretches: These can be done by standing up straight with both arms resting along your side and rotating your palms until they’re facing the ceiling, and then opening up your arms and pulling them back as if you were cracking a book.
  • Chest stretch: This can be done by standing with your arms extended out like you’re holding a push-up position. Bend your elbows, bringing them back behind you until you feel a stretch in between your shoulder blades.

Remember to take a rest after Day 5. Overdoing your postpartum workouts can lead to a loss of fitness and rebound back pain. Enjoy these rest days as a great opportunity to connect with your little one, relax and most importantly, take it easy!

Once you have been deemed qualified to do better workouts, then you can move on to postpartum workouts that include more exercises that don’t just involve stretch exercises.

What can you say about Postpartum workouts? The comments section is open for your thoughts 24/7!

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