My postpartum exercise tips:
1. DON’T FORGET YOUR PELVIC FLOOR - it really gets weak after pregnancy, your pelvic floor muscles support your growing baby and uterus. During birth, your pelvic floor gets even more stretched out and weak. So do Kegels as often as you can, whenever you are sitting down, driving, or laying down: Quickly squeeze the muscles that stop the flow of urine. Make the contractions progressively longer: squeeze for five, hold for five, and release for five. Repeat 10 times.
2. BEING A NEW MOM, IT’S ALL ABOUT THE CORE - rebuilding and strengthening. Solution: Plank. Plank is a static full body move, looks like a starting position for a pushup, contracting your core muscles (pulling bellybutton toward your spine), and you body in a straight line from shoulders to ankles. You can start with a knee plank, progress to a classic plank, elbow plank, side plank, and all different variations. Start with holding for 10 seconds, gradually increasing to 30 seconds or more.
3. FULL BODY MOVES- As new moms, we can’t afford to waste time with isolation exercises - do full body moves such as squats, pushups and lunges for maximum muscle impact and calorie burn.
4. GET OUTSIDE AS MUCH AS YOU CAN - the fresh air and sun on your skin will sure boost the flow of endorphins.
5. THROW A YOGA MAT IN YOUR STROLLER - whenever you are on a walk, find a beautiful place and do a quick workout while your baby is catching a nap:)
6. PUT YOUR WORKOUT CLOTHES ON first thing in the morning, and as soon as you put your baby down, get moving, and then repeat a mini workout as many times as you can during the day. Remember, us new moms don't have time to shower anyway, so we might as well be sticky and sweaty all day in our leggings and sports bra :)
My favorite moves with my baby:
- Squat and press: Start with feet about hip width, hold your baby at your chest. Squat down keeping your weight in your heels, and as you come up, press your baby overhead.
- Backward lunges and pulse: Start standing, holding your baby at your chest. Step back into a lunge, stay low and just pulse up and down, until you feel the burn.
- Boat pose: Sitting on your mat, your baby at your chest, drown your belly in, lean back and pick up your legs, keeping knees bent, balancing your your tailbone.
- Leg lifts: Lay on your back, hold your baby at your chest, and lift both legs to 90 degrees, while keeping your core engaged and your low back flat. Slowly return your legs down.
You can find all my workouts on my Mommy Workouts app, available on ITunes, or www.mymommyworkouts.com
Follow me on instagram for more inspiration for new mommies! @mommyworkouts_
Yoga teacher, personal trainer, founder of Mommy Workouts.