Best wishes for being a New Mom!

After delivery, your body may be experiencing many emotions, like baby blues, postpartum depression, and some little worry about body changes. Not to worry, all this is normal and it happens to every woman post-pregnancy. All you need to give your body a complete rest to adapt to the right changes.

However, you are looking for some ways to make your body active and want to start some easy post-pregnancy exercises. But confused about what you can do to bring back your fitness and energy after delivery?

Well,  you know your body well and maybe you feel you can do whatever you want to. But are you worried about the complications of being active? So, here we have cleared out all your doubts. 

We have recommended some professional tips and the best easy post pregnancy exercises that you can try at home without worrying about anything.

Let’s go! 

When to Start Postpartum Exercise

Well, many doctors recommend waiting for about 6 to 8 weeks after birth before trying to indulge in any type of exercise. However, it often varies, and some women take more time to heal the delivery. There may be lots of complications during pregnancy and delivery so their bodies require more rest than to recover. 

So, as per the doctor’s suggestion, don’t immediately jump into postpartum workouts after feeling good after a few days of rest. But if you feel you are fit enough, consult with your doctor and get approval for the physical activities.

Benefits of Easy Post Pregnancy Exercises

Being a fitness freak, you may be familiar with the advantages of doing workouts regularly. Physical activity helps you to improve your mood, strengthen muscles, and offer overall fitness. But during the post pregnancy period, it offers you some significant benefits. Check out why you must start post-pregnancy exercises.

• Boost up the energy level.
• Prevent postpartum depression.
• Improve your mood.
• Heal up your aches and pains.
• Strengthen and tone abdominal muscles

Activities to Avoid at First

Now you know that the safe line is about 6 to 8 weeks of complete rest, but you don’t need to push your body against its limit. The workouts must be low-intensity and not put much pressure on you.

Have a look at what kind of activities you must avoid after recovering:

• HIIT Workouts
• Running & Jogging
• Heavy weight lifting
• Team sports

Easy Post Pregnancy Exercises for New Moms

After getting the energy and recovering from your delivery, you should start activating your body with low-intensity workouts and yoga poses. Look at the easy post pregnancy exercises that are good for new moms.

1.   Start Walking

The walk is too easy and needs no equipment except a good pair of shoes. It comes under easy post pregnancy exercises that do not put much pressure on your joints and muscles. Furthermore, doctors advise patients who have had a normal delivery to begin slow walking after a few days. It makes women feel comfortable and relaxed after delivery.

Embark with a pumped-up power walk. Slowly and steadily, you’ll do wonders for your inner and outer body. You get extra weight over your belly because you kept a baby inside your womb for nine months, so a simple walk at the beginning will be beneficial for you. 

Variation in walking is also considered important; walking backward and in the zigzag pattern will keep your muscles balanced. Learn how 30 minutes of walking daily helps in your overall fitness.

2.   Pelvic Tilt

Want to try some relaxing workouts? Then you must give a try to the pelvic tilt. This is among the most relaxing and easy post pregnancy exercises. As it relieves your back pain and gives strength to your abs. Start this move after one week of your vaginal delivery but if you had a C-section, wait for another 8 to 10 weeks.

How to Perform it

Simply lie on your back with a pillow under your hips. Keep your knees bent and place another pillow between your knees. Back and arms should be straight and palms touching the floor. Inhale and pull your buttocks forward, tilt your pelvis, rotate your pubic bone upward, and then hold for a three-count and lastly exhale.

3.   Head, Shoulder and Curl-Ups Lifts

For strengthening the back muscles, you should also try these easy post pregnancy exercises. It also helps you to tone your abdominal area as well as burn a few calories.

Look at these three moves.

Head lift: Lie straight and relax against the floor and arms straight from the shoulder line. Bend the knees and keep the feet straight. Inhale and keep the belly relaxed. Then exhale when you start lifting your head and neck off the floor and again inhale as you move the head back towards the floor.

Shoulder lift: If you feel good after a few head lifts, go with a shoulder lift. Do the shoulder lift the same way as you did the head lift? Inhale and belly relax, then exhale when the head and shoulder lift off the floor and if you feel any strain over the neck, fold both hands behind the neck but don’t pull on your neck. Again inhale when the head and shoulder landed back.

Curl-Ups:  After doing the 10 shoulder lifts, start the curl-up move. Go to the same position on the floor, lift your torso, and reach towards the knee. Hold for a few seconds and slowly go back to the position.

4.   Towel Pulse

Take the use of a towel to strengthen your abdominal muscles. Simply lie straight on your back, knees bent, and a towel across your upper shins. Pull the towel ends and squeeze the thighs. Inhale while pulling the towel and when you draw the abs in, lift the shoulder. Hold and release. Do this move 1-4 for at least two weeks.

5.   Rolling plank

The plank is also a very useful workout to strengthen ab muscles. Start with a forearm plank with elbow beneath shoulders, hands in fists, and feet together, and inhale and exhale. Hold for 10 seconds. Rotate to the right and do side planks with hips lifted. Hold for 10 seconds. Rotate to center, then instantly rotate to left, a side plank again with hips lifted. Hold for 10 seconds.

Pay Attention to Your Body

As you know, the postpartum period is very crucial, so you must be very kind and gentle to your body. Pay attention to the below points while you go for any easy post pregnancy exercises at your home.

• How do you feel?
• Is any kind of movement hurtful to you?
• Does a workout help you to activate inner energy?

Keep an eye out for red flags that indicate you should see your doctor, such as vaginal bleeding, abdominal pain, or pelvic discomfort.

Final Thoughts

Every woman experiences different changes in her body after giving birth to a baby. Before engaging in the above easy postpartum exercises, you must give complete rest to your body for at least 6 to 8 weeks. Somehow, if you feel heavy bleeding, headache, or swelling issues during and after a workout session, you must immediately consult your doctor.