The postpartum period is also known as the postnatal period. This period begins immediately after the birth of the child and extends for about six weeks. This period is important for both, mother as well as baby. At this time you experience many changes, physically and emotionally.
The postpartum period is that time in which the mother’s body, including hormone levels, and uterus size, returns to a non-pregnant state. The World Health Organization WHO describes this period as the most critical and yet the most neglected phase in the lives of the mother and the baby.
As we already know that exercise during pregnancy is good for health but exercising after you give birth is also very important. Regularly postpartum workouts helps in improving energy levels, helps you to sleep better, and also helps in relieving stress and depression.
The main purpose of the postpartum period is to move your body that makes you feel good. Start the workout with simple postpartum exercises that help strengthen muscles, including abdominal and back muscles. If you start with 10 minutes per day, it gives benefits to your body.
Preparation for Postpartum Workout
Here are few tips for the preparation of postpartum workout
1- Choose to lose fitting clothes to keep your body cool.
2- Keep a water bottle with you and take several sips during your workout.
3- If your baby is on breastfeed, feed your baby before a workout.
4- Wear a well-fitted bra to support your breasts.
5- Stop exercising if you feel pain and Wait for the bleeding to stop.
Following Are the 6 Best Postpartum Workouts
1- Pelvic Tilt or Pelvic Floor Exercises
Try the pelvic tilt exercise throughout the day as it gives strength to your abdominal muscles. Lay down on the floor, tight your abdominal muscles and bend your pelvis up slightly. Hold there for 10 seconds and repeat it for 10 to 20 times a day.
2- Diaphragmatic Breathing
Diaphragmatic or deep breathing within the first few days helps you relax and reduce stress, also improves core stability. Lay down on the floor, relax your body, and focus on releasing the tension. By taking a deep breath with the nose expand your stomach. Breathe for 3 4 seconds and exhale slowly. Repeat this breathing workout several times a day.
Walking is very important in every phase of life. You can easily walk in the first few months after delivery by pushing your newborn in a stroller. Make a routine of a daily walk of 50 to 60 minutes a day.
4- Bridge Pose Workout
The bridge works your glutes, by alleviating stress on the lower back and stretches the front of the thighs. Lay down on the floor, bend your knees and keep the soles of your feet on the floor. Stretch your belly and bring your belly button towards your spine, then raise the hips off the floor. Hold this pose for 15 to 30 seconds.
5- Swiss Ball Bird Dog Holds
This workout helps stability, posture, and reduce lower back pain. Lay down on the top of the ball by placing your hands on the floor and toes touching the ground. By looking down, lift your left hand with the right leg at the same time. Hold it for 2 3 seconds and change the side. Repeat it for 20 times.
6- Swiss Ball Glute Bridge
It works the abdominal muscles, glutes, quadriceps, and hamstrings. Lay down on the floor by bending your knees and placing your feet on the Swiss ball. Press your heels on the ball and lift your hips in the air. Stick your shoulders and upper back to the floor and keep your body in the straight line. Hold for a few seconds and repeat it for 10 to 20 times.
If these exercises are causing you pain or bleeding, then consult your doctor. They may ask you for a gap or can recommend modification such as decreasing the duration of the workout.