If you have been a mother recently and want to return to your fitness routine, we propose a series of exercises so that you can recover your physical condition in a healthy and safe way. So ideally you had an active pregnancy to return to the routine, not a shock too large. But anyway, these exercises are advisable for women any kind of fitness level.
It is important to emphasize that every woman is different and every pregnancy and childbirth is a world. Therefore, you have to follow your own rhythm and follow the advice of your doctor. Your doctor is the one who has to tell you when you are ready to exercise again. As each pregnancy and delivery is different, there is no general rule that can be applied to everyone. If you have had a cesarean delivery, you will need more time to recover since your muscles must return to their initial position.
Generally, it is advised to wait a minimum of 6 weeks after delivery before being able to exercise again. However, it is essential that you follow your doctor's advice before starting. That said, it's also important not to push yourself too hard and go step by step. As the days go by, you can intuitively incorporate exercise into your daily routine.
Walk
The best way to start exercising is by going for a walk with the baby cart. The first weeks after giving birth, you will spend a lot of time at home, therefore, going for a walk every day is a good way to leave the house, exercise, enjoy the fresh air and absorb vitamin D from the sun. Having to push the cart increases the cardio and also, you will have no excuse to exercise since the baby goes with you. Over time, it increases the pace of walking to do more cardiovascular exercise.
We all know that mothers do not have much free time, especially with a newborn. Therefore, in addition to walking daily, take advantage of the moments when the baby is sleeping to do exercises at home with your own body weight and without having to use gym equipment, except a yoga mat.
Kegel exercises
Although they are not the most common exercises, they are very important to do after giving birth. The pelvic floor muscles need to be strengthened.
Before doing the exercises, you have to identify which muscles you have to contract. You must contact the same muscles that you use when you try to contain the urine. Once you have it clear, you can start!
To begin, contract the muscles of the pelvic floor for 5 seconds and rest another 5 seconds. Repeat this exercise 4-5 times in a row. When you have picked it up, increase the contraction time to 10 seconds.
Try to do 3 sets of 10 exercises each day.
Bridge exercise
The bridge exercise is easy to do anywhere and is perfect for toning the legs, buttocks and the pelvic floor. Lie on your back with your legs hip-width apart, your knees bent with your feet on the floor and your arms resting on your sides. Start by inhaling and when you exhale, squeeze the abdominals toward the spine, tilt the pelvis up and lift the hips up to make the position of the bridge. Hold this position for about 10 seconds and lower to the starting position slowly.
Do 3 sets of 12 exercises.
Take note: You can also synchronize the exercise with arm movements. Every time you raise your hips, raise your arms upwards too.
Squats
The squats are a good exercise to tone the legs, the pelvic floor, and the upper trunk. They can be done anywhere, therefore, you have no excuse for not doing them. Make sure you keep your back straight, tighten your abdominals inward and tighten the pelvic floor. In this way, you will work the core, strengthen the pelvic floor and tone the legs and glutes.
Do 3 sets of 12 squats.
Modified push-ups
As the baby grows and gains weight, you will need more superior strength to be able to with him/her and prevent shoulder and back pain. To strengthen the upper trunk, begin by doing modified push-ups (with your legs flexed on the floor) and when you go to take strength and your body is prepared, you can do normal push-ups. When you do the modified push-ups, make sure you have your body properly aligned: the arms are positioned parallel to the shoulders, tightening the abdominals inwards to activate the muscles and protect the lower back, and bending the knees at a 45-degree angle, more or less.
Do 3 sets of 10 push-ups.
Side iron
The side plates work the upper trunk, the core, and the legs. Make sure that your elbow is aligned with your shoulders, your abs are tucked in towards the spine and your body is in a straight position. Alternate each side and try to hold the iron for 20-30 seconds on each side.
Make 3 sets on each side.
Normal iron
Depending on your physical condition, you can make a modified iron (with your knees bent and resting on the floor) or a normal iron. Flex the arms and position them under the shoulders, creating a diamond shape with the forearms. The abdominals have to be contracted and tucked in to protect the lower back and activate the core. Your back should be straight to avoid overexertion. Make plates of 20-30 seconds and go increasing the time as you get in shape.
Make 3 series.
As you can see, all these exercises can be done at home and while the baby is sleeping, or even while lying on a mat next to you. If you can not do them all at once, distribute them during the day. You can also use the baby's weight to do arm exercises.
Always remember that you should adjust the exercises and repetitions to your physical level and you should always consult your doctor before doing something that you do not know if you can do. The most important thing is that you do what your body is capable of doing.
Do not forget that you should also do stretching throughout the day since you will spend a lot of time sitting holding the baby. Try doing these stretches that you can do throughout the day to relieve the accumulated tension.
It is important to emphasize that every woman is different and every pregnancy and childbirth is a world. Therefore, you have to follow your own rhythm and follow the advice of your doctor. Your doctor is the one who has to tell you when you are ready to exercise again. As each pregnancy and delivery is different, there is no general rule that can be applied to everyone. If you have had a cesarean delivery, you will need more time to recover since your muscles must return to their initial position.
Generally, it is advised to wait a minimum of 6 weeks after delivery before being able to exercise again. However, it is essential that you follow your doctor's advice before starting. That said, it's also important not to push yourself too hard and go step by step. As the days go by, you can intuitively incorporate exercise into your daily routine.
Walk
The best way to start exercising is by going for a walk with the baby cart. The first weeks after giving birth, you will spend a lot of time at home, therefore, going for a walk every day is a good way to leave the house, exercise, enjoy the fresh air and absorb vitamin D from the sun. Having to push the cart increases the cardio and also, you will have no excuse to exercise since the baby goes with you. Over time, it increases the pace of walking to do more cardiovascular exercise.
We all know that mothers do not have much free time, especially with a newborn. Therefore, in addition to walking daily, take advantage of the moments when the baby is sleeping to do exercises at home with your own body weight and without having to use gym equipment, except a yoga mat.
Kegel exercises
Although they are not the most common exercises, they are very important to do after giving birth. The pelvic floor muscles need to be strengthened.
Before doing the exercises, you have to identify which muscles you have to contract. You must contact the same muscles that you use when you try to contain the urine. Once you have it clear, you can start!
To begin, contract the muscles of the pelvic floor for 5 seconds and rest another 5 seconds. Repeat this exercise 4-5 times in a row. When you have picked it up, increase the contraction time to 10 seconds.
Try to do 3 sets of 10 exercises each day.
Bridge exercise
The bridge exercise is easy to do anywhere and is perfect for toning the legs, buttocks and the pelvic floor. Lie on your back with your legs hip-width apart, your knees bent with your feet on the floor and your arms resting on your sides. Start by inhaling and when you exhale, squeeze the abdominals toward the spine, tilt the pelvis up and lift the hips up to make the position of the bridge. Hold this position for about 10 seconds and lower to the starting position slowly.
Do 3 sets of 12 exercises.
Take note: You can also synchronize the exercise with arm movements. Every time you raise your hips, raise your arms upwards too.
Squats
The squats are a good exercise to tone the legs, the pelvic floor, and the upper trunk. They can be done anywhere, therefore, you have no excuse for not doing them. Make sure you keep your back straight, tighten your abdominals inward and tighten the pelvic floor. In this way, you will work the core, strengthen the pelvic floor and tone the legs and glutes.
Do 3 sets of 12 squats.
Modified push-ups
As the baby grows and gains weight, you will need more superior strength to be able to with him/her and prevent shoulder and back pain. To strengthen the upper trunk, begin by doing modified push-ups (with your legs flexed on the floor) and when you go to take strength and your body is prepared, you can do normal push-ups. When you do the modified push-ups, make sure you have your body properly aligned: the arms are positioned parallel to the shoulders, tightening the abdominals inwards to activate the muscles and protect the lower back, and bending the knees at a 45-degree angle, more or less.
Do 3 sets of 10 push-ups.
Side iron
The side plates work the upper trunk, the core, and the legs. Make sure that your elbow is aligned with your shoulders, your abs are tucked in towards the spine and your body is in a straight position. Alternate each side and try to hold the iron for 20-30 seconds on each side.
Make 3 sets on each side.
Normal iron
Depending on your physical condition, you can make a modified iron (with your knees bent and resting on the floor) or a normal iron. Flex the arms and position them under the shoulders, creating a diamond shape with the forearms. The abdominals have to be contracted and tucked in to protect the lower back and activate the core. Your back should be straight to avoid overexertion. Make plates of 20-30 seconds and go increasing the time as you get in shape.
Make 3 series.
As you can see, all these exercises can be done at home and while the baby is sleeping, or even while lying on a mat next to you. If you can not do them all at once, distribute them during the day. You can also use the baby's weight to do arm exercises.
Always remember that you should adjust the exercises and repetitions to your physical level and you should always consult your doctor before doing something that you do not know if you can do. The most important thing is that you do what your body is capable of doing.
Do not forget that you should also do stretching throughout the day since you will spend a lot of time sitting holding the baby. Try doing these stretches that you can do throughout the day to relieve the accumulated tension.
