Energy for Mom: Recharge After Childbirth

Exercise for Mom

Pregnancy and childbirth not only drastically change a woman’s entire life but also transform her body. It may seem unlikely to make any improvements as all attention is consumed by caring for the baby, and there is a fear of affecting breastfeeding negatively. In such cases, you can do postpartum weight-loss exercises, which will not harm the new mother’s body.

When can you start exercising?

It all depends on how accustomed the woman’s body is to physical activity, as well as on the specifics of the childbirth. But the most important criteria are the young mother’s own desire and readiness.

If a mother did not stop being active during pregnancy and natural childbirth was uncomplicated, the doctor may approve starting exercise as early as 3 days postpartum. For those who had a more difficult time, this period may be extended until they feel better, potentially after stitches have been removed and healed, ultimately pending a positive verdict from the doctor.

Postpartum Abdominal Exercises

The initial postpartum exercises will be simple and brief. Their purpose is to help the abdominal muscles contract: this aids in the better expulsion of lochia and faster return of firmness. Below are examples of exercises; more detailed information and a full list of options are provided in the online course of the project.

Starting position – lying on your back in bed or on a mat. Hands should be placed on the navel area to control tension. Inhale slowly and calmly through your nose, while pulling in your stomach. Hold this position for 2-3 seconds, then exhale calmly and relax.

Repeat 3-5 times for the first time, within a couple of weeks you can increase abdominal tension and bring the sets up to 25 times.

If you feel a pulling sensation in your abdomen and discharge increases, it means the uterus is contracting actively, which is right and good.

If the main goal of postnatal exercises is to get rid of the belly, not only exercises are needed, but also proper nutrition, and active outdoor activities. This fits perfectly with the new role of a mother of a small child.

Detailed options for postpartum abdominal exercises can be read on the website. Registered users have free access to the necessary initial workouts that help effectively strengthen the abdomen without triggering diastasis.

You can increase the intensity 6-8 weeks after natural childbirth and 3-4 months after a cesarean.

Postpartum Back Exercises for Weight Loss

Carrying a baby in your arms, as well as lactation, is a strain on a mother’s back. To relieve tension from overworked muscles and alleviate pain, you need to help the spine become more flexible and healthy. Most yoga poses targeting twists and stretches are very effective for this. Technique recommendations are available on the online course momslab.com. Basic back exercises are available for free on the website after registration.

Elements of Back Exercises

1. Supine twist. Arms spread out, knees bent, shoulders pressed to the floor; knees tilt to one side, head turns to the opposite side. Hold in the extreme positions.
2. Sitting twists. Arms crossed in front or clasped behind the head. The torso slowly turns to the right, then to the left.
3. “Marionette.” In a seated position, arms extend straight up, with the crown of the head reaching up as if on a string, elongating the spine. Hold the pose for at least half a minute.
4. “Little Ball.” Curl up on your side, round the back on the exhale, relax and straighten on the inhale.

Postpartum Workout for Weight Loss

Returning to pre-pregnancy weight is a dream for many young mothers. Avoid becoming too obsessed with diets; instead, reasonable physical activity will be beneficial. Any exercises enhance metabolic processes, so their benefits are universal. However, experience has shown the following to be the most effective for weight loss:

• “Cat” pose – rounding the back and pulling in the abdomen while on all fours;
• “Plank” – elbow stand in a lying position (can be done only when the deep abdominal muscles have strengthened);
• breathing exercises similar to Bodyflex or Pilates;
• adapted yoga.

Regular 15 minutes a day that a mom dedicates to herself or combines with playing with her baby will yield the first desired results in just 2-3 months.