Exercise for new mums

Congratulations on your new addition! As a new mum, it's essential to prioritize your physical and mental well-being. Here are some exercises and tips to help you get back in shape and feel great:

Postpartum Exercise Guidelines:

  1. Wait for the green light: Get clearance from your healthcare provider before starting any exercise routine.
  2. Start slow: Begin with short, gentle exercises and gradually increase duration and intensity.
  3. Focus on core and pelvic floor: These areas are crucial for postpartum recovery and can be strengthened with exercises like Kegels, planks, and bridges.
  4. Listen to your body: If you experience any discomfort, pain, or bleeding, stop and rest.

Exercises for New Mums:

  1. Kegels: Contract and release your pelvic muscles as if stopping the flow of urine. Do 10-15 reps, 3 times a day.
  2. Pelvic tilts: Lie on your back with knees bent and feet flat. Tilt your pelvis upwards and then back down again. Repeat for 10-15 reps.
  3. Leg raises: Lie on your back with knees bent and feet flat. Lift one leg 6-8 inches off the ground and hold for a few seconds. Lower and repeat with the other leg.
  4. Planks: Start in a push-up position with your hands shoulder-width apart. Engage your core and hold for 20-30 seconds.
  5. Bridges: Lie on your back with knees bent and feet flat. Slowly lift your hips towards the ceiling, squeezing your glutes and lower back muscles. Hold for a few seconds and lower.
  6. Walking: Start with short walks (10-15 minutes) and gradually increase duration and distance.
  7. Bodyweight exercises: Squats, lunges, and push-ups are great exercises to strengthen your upper body and legs.
  8. Yoga and Pilates: Modified yoga and Pilates exercises can help improve flexibility, balance, and core strength.

Tips for New Mums:

  1. Prioritize self-care: Make time for activities that bring you joy and help you relax, such as reading, taking a bath, or practicing meditation.
  2. Join a postpartum exercise group: Connect with other new mums and get support and motivation.
  3. Invest in a good postpartum support belt: This can help alleviate back pain and provide additional support during exercise.
  4. Stay hydrated: Drink plenty of water before, during, and after exercise.
  5. Listen to your body: If you're feeling tired or uncomfortable, take a break and rest.

Remember, it's essential to prioritize your physical and mental well-being during the postpartum period. Always consult with your healthcare provider before starting any new exercise routine.