The idea of getting back into shape and exercising can seem daunting and overwhelming if you're a new mom recovering from pregnancy and childbirth.
Whether you had a vaginal or cesarean delivery, you'll want to get the green light from your doctor to get back to exercising to strengthen your abdominal and pelvic floor muscles and promote proper breathing and posture.
However, the decision may not be that simple, as your little one can make you think that you don't have time for exercise, and you may feel as if he is taking up all the time and effort available during the day.
What many new mothers do not know is that there are a number of exercises that can restore their physical fitness after giving birth, in which they can take care of the child, and even use him when performing them to strengthen the muscles.
Exercise after childbirth
As you get back into your daily routine, exercising with your baby can help you build fitness, and it’s also a unique bonding experience. Your baby can connect with you and share some positive energy, while you take some time for yourself to take care of her and her physical and mental health.
By exercising with or around your child, you're reinforcing positive healthy habits for the whole family, too. Experts say that when children see parents emphasizing healthy routines, they're more likely to grow up emphasizing them, no matter how young they are.
The following exercises, which you can do for 2 minutes each, or 10-15 repetitions of each exercise, can be a good place to start.
1- Baby lift exercise
This exercise for new moms is easy and effective. Simply lie on the floor and hold your baby with both hands. Start by placing your baby on your stomach, then push your arms up quickly but with control as if you were lifting your baby into the air. Then slowly lower your arms until the baby is close to your belly, but not touching it.
2- Push-up exercise with hide-and-seek game
Get into a traditional push-up position with your baby underneath you, so you can see each other. If this is too difficult, try doing the exercise on your knees.
Cover your eyes with one hand, then lower your upper body with your other arm. Surprise your baby with a peek-a-boo movement, then lift yourself up again, thus tensing your upper body muscles along with your arms.
3- Plank exercise
With your baby under you, place your forearms on the floor. Only touch the floor with your toes, but keep the rest of your body straight and up. Engage your abdominal muscles to help support your body weight.
Hold this position for one minute. You can sing a song to your baby, make funny faces or make funny noises while holding the position. This exercise can strengthen your abdominal and arm muscles.
4- Squats
For a perfect exercise to tone your abdominal and pelvic area, start by kneeling on an exercise mat or rug, with a pillow or foam exercise ball between your thighs and standing up straight. For this exercise, you can place your baby on the floor next to you and stroke him, or for more resistance, you can hold him on your chest and use his weight as a weight to strengthen the muscles.
Take a deep breath, relax your core and pelvic floor muscles, and squat down. Then lift your body up, squeezing your pelvic floor, and begin to exhale, engaging your lower, middle, and upper abs while actively squeezing the ball between your legs as you rise to a straight kneeling position.
5- Sitting ball push-up exercise
To strengthen your pelvic floor muscles, start by sitting on the edge of a chair, couch, or bench with a pillow or small, soft exercise ball between your thighs. To make this exercise more challenging, hold your baby in front of you at chest level. Or simply have your baby watch or play alongside you.
Focus on squeezing your pelvic floor and engaging your entire core through your lower, middle and upper abdominal muscles as you squeeze the ball between your inner thighs, pausing for a moment before relaxing and then squeezing again without dropping the ball between reps.
6- Bridge exercise with pressure on the ball
To build flexibility and strength in your abdominal, pelvic and hip muscles, start by lying on your back on the floor, with your baby either at your side, or on your lap and carefully securing him with your hands.
Start by bending your knees so that your feet are flat on the floor, then place a pillow or small, soft rubber exercise ball between your inner thighs.
Lift your body to activate your pelvic floor, while simultaneously pushing off the floor with your heels to lift your hips into a bridge position, pressing the ball between your legs. Your body should form a straight line from your shoulders to your knees.
Pause at the top, then slowly, with control, lower your back to the starting position.
Enjoy a vital protein with your baby
If you don't feel like or ready to do any of the above exercises, there are always practical alternatives that will allow you to spend quality time with your baby while also improving your physical health and overall fitness.
For example, put your baby in the stroller and go for a walk. When your baby is at least 6 months old, you can speed up the walking pace as you like, too.
Or you can go for a walk with your little one in a baby carrier or safety harness. If your child is old enough to sit up, you can go for a walk in a backpack.
Just make sure your little one is well supported, make sure you are supported too, and that whatever carrier you use doesn't strain your shoulders, neck or back.
