Hey there, gorgeous mamas! 🌼
We all know that bringing a little human into this world is nothing short of a miracle. But after the sleepless nights, constant feeding, and mastering the art of changing diapers, there’s that lingering thought: “How do I get back into shape after baby?” Well, my radiant friend, the answer is in the magic of postpartum recovery exercises!
1. Pelvic Tilts:
Great for the core and especially beneficial after a c-section!
🍀Lie on your back with your knees bent and feet flat on the floor.
🍀Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly.
🍀Hold for a few seconds and then relax. Repeat 10 times.
Pelvic tilts are super for strengthening the abdominal muscles and can be a stepping stone to other exercises. And the bonus? It can be done while the little one naps beside you. Multitasking for the win!
Simple yet so effective for postpartum recovery.
🍀Start slow, maybe a stroll around the block or even just around your garden.
🍀Gradually increase your pace and distance as you feel comfortable.
Embrace the outdoors, breathe in the fresh air, and if you’re feeling adventurous, turn it into a mini-adventure with your baby in a stroller!
3. Kegel Exercises:
Your post-pregnancy BFF!
🍀Identify the muscles you use to stop urinating. Those are your pelvic floor muscles.
🍀Tighten these muscles, hold for 5 seconds, and then relax for 5 seconds. Try it four or five times in a row.
🍀As you get better, aim for holding them for 10 seconds at a time.
Kegels are discreet – no one will even know you’re doing them! Waiting in a queue, feeding your baby, or during your favorite TV show, you can squeeze (pun intended!) them in anytime.
A gem for butt and hamstrings!
🍀Lie on your back with your knees bent, feet flat on the floor, arms by your sides.
🍀Push through your heels and lift your hips towards the ceiling, squeezing your glutes.
🍀Lower your hips slowly and repeat 10-15 times.
Who said postpartum recovery exercises can’t give you a toned tush?
5. Deep Belly Breathing with Core Activation:
Bring mindfulness and core strength together.
🍀Sit comfortably with your hands on your belly.
🍀Take a deep breath in and as you exhale, engage your core muscles.
🍀Imagine hugging your baby with your abs. Repeat 5-10 times.
This gentle exercise not only aids in postpartum recovery but also brings a moment of calm in the chaos of new motherhood.
A quick reminder, mamas: Always check with your doctor before starting any postpartum recovery exercise regimen. Everybody is unique, and it’s essential to ensure you’re ready physically.
Also, while you’re on this post-baby body journey, remember that you’ve just done something extraordinary! Don’t rush or pressure yourself. It’s okay to focus on postpartum recovery and not the postpartum “snapback”. Your worth isn’t determined by the size of your jeans.
Lastly, the most fun exercise of them all? Dancing to a baby giggle. So, put on your favorite song, hold that bundle of joy, and dance like no one’s watching. It’s the best cardio for the heart in more ways than one! 💃👶💖