Strenuous exercise is discouraged after giving birth for the first twelve weeks.
However, it is possible to do some light exercise, i.e pelvic floor and abdominal exercises in the first day or two after birth. This is only if you have had a vaginal birth.
The rules on exercise after a cesarean section (C-Section) differ from that of vaginal birth.
While you can also do gentle pelvic floor and abdominal exercises in the first few days after giving birth, it is important to remember that a C-Section is a major surgery.
That said, if you have had a C-Section, you must avoid high impact exercise for the first 3 to 4 months after giving birth.
Ready to get your exercise on? Let’s go!
Easy Post-Pregnancy Workout Plan Ideas
In this post, we have come up with a list of 5 exercises every mom needs in her post-pregnancy workout plan.
Read on to the end and we even recommend an awesome app that can help you stay motivated to exercise.
It is important to remember that your body has just gone through so much in giving birth to your bundle of joy that it is okay to take it slow.
You’re busy. Let us here at ActWitty help you with your post-pregnancy workout plan.
After you are done reading this article, all you’ll need to do is exercise.
That said, let’s get started with the list.
Yeah. This may seem like the most boring and obvious choice to some, but what is better than getting out of the house for some fresh air with your new baby?
I mean, you didn’t spend all that money on a stroller for nothing! Put some miles on it.
Walking does not require any additional equipment like weights or yoga mats.
It is a perfect get up and go exercise.
This may seem like another obvious choice, but it is a perfect exercise to do while your baby is napping sweetly in his or her crib.
It is a quiet exercise that, like walking, does not require any additional equipment.
Deep Belly Breathing
Now, you have got to be asking yourself, “Breathing is an exercise?”
Yes. Yes, it is.
Deep belly breathing is another quiet at home exercise that does not require additional equipment.
It is as simple as:
- sit down
- inhale deeply while contracting your abdominal muscles
- exhale slowly while relaxing your abdominal muscles
See. Post pregnancy exercising does not have to be a dreaded and avoided thing.
You can even watch Netflix while you do it. It is a win-win.
No. Not the superhero, but points for noticing. We are referring to the exercise with the following steps:
- Lie on your stomach
- Reach your arms forward in front of your face
- Stretch your legs out straight behind you
- In this position, lift your legs and arms up 2-3 inches above the ground
- Hold this position for 3-5 seconds
- Release the position and relax.
The last exercise on our list does require one piece of equipment (an exercise band) and is called:
Seated Knee Abduction
The steps are as follows:
- Sit down in a chair
- Place a light exercise band right below your kneecaps
- Sit up straight
- Push your knees away from your body one leg at a time, keeping the other leg still and centered in front of you.
- Repeat as many times as you like, alternating legs.
This is an easy, at home exercise that you can do when your baby is sleeping, making it very convenient.
Now that you know what exercises are great post birth, it couldn’t help to have an app to make this exercising thing even more convenient.
The Fit On App is a great choice at monitoring your exercise anywhere.
Not to mention, the app has celebrity trainers, live classes, and tons of other cool features.