Best workouts to do after having a baby: After having a baby, most women are encouraged to exercise to help relieve stress and promote weight loss, but what kind of workout should you do?
While it can be challenging to find the motivation after birth to start exercising again, there are plenty of exercises you can do that don’t require going to the gym or hiring an expensive personal trainer.
Below are the best workout ideas for women who have just had babies.
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The 10 Best Workouts to Do After Having a Baby
For new and soon-to-be moms, exercise is highly beneficial to your health and helps you recover to your pre-pregnancy shape. If you want to be in good condition in the quickest possible time, here are the best workouts to do after having a baby:
- Stair Climbing
- Pelvic Tilts
- Crunch beats
- Kegel Exercises
- Lower Abdominal Contractions
- Hamstring curls
The best part is that these workouts don’t require any equipment, so they’re perfect for women who want to keep their workout regimen low-key.
Remember, Everyone’s body changes during pregnancy and delivery, so there’s no right way to lose weight after childbirth. However, if one exercise doesn’t work for you, try another one!
Just make sure you don’t push yourself too hard; it’s better to work out slower than risk injuring yourself by exercising too vigorously during these early recovery days.
Walking is one of your best workouts to do after having a baby. It’s low-impact, so it’s easy on your body and joints. You don’t need any equipment to get started, and it doesn’t take much time out of your day.
Start slowly—try a short walk and gradually work up to 30 minutes a day. Remember to drink plenty of water before, during, and after your walk!
2. Stair Climbing
Climbing stairs is suitable for building muscle and helps you increase your metabolism—so crucial after childbirth. Plus, it’s low-impact and easy on your joints.
Stair climbing can burn 200 to 500 calories an hour and help tone your butt and thighs, says Cory Gregory, Founder of Rebellion Training. Aim for 10 minutes at a time if you’re starting; build up to 20 minutes as you get stronger.
It has been proven that those who stay active during pregnancy will recover quickly after giving birth. Swimming is one of the best postpartum exercises as it builds endurance and strength while also toning muscles.
It also helps with improving posture and flexibility, which can help alleviate back pain and stress incontinence.
Yoga is one of the best workouts to do after having a baby because it offers various benefits to both your body and mind. It improves flexibility, strengthens your core muscles, gives you energy, and reduces stress.
Additionally, studies have shown that practicing yoga during pregnancy can help prevent labor complications later on. Finally, yoga focuses on strength and balance rather than cardiovascular endurance; it’s also an excellent post-delivery workout.
One of the best workouts to do after having a baby is cycling. A cycling workout routine is a low-impact exercise that strengthens your legs and core; cycling is perfect for getting you on your feet again after giving birth.
If you’re planning to nurse, avoid high-intensity exercise such as running—these can increase blood pressure and make it difficult for you to produce milk.
6. Crunch beats
Crunches help strengthen your core, which is particularly important for new moms. Not only does it aid in recovery after pregnancy and delivery, but it also helps support your growing baby bump.
It’s easy to do. Lie down on a mat with your knees bent and feet flat on the floor. Place both hands behind your head with fingers interlaced, then lift so that only your head and shoulders touch the ground.
7. Pelvic Tilts
The pelvic tilt is a great way to relieve post-birth pain, such as in your lower back or vagina.
Start by lying down on your back and tucking one of your knees into your chest. Tighten your abs and glutes, then roll that hip up so that you’re lifting your entire side off of the floor and keeping your knee flexed towards you. Hold for 10-15 seconds, then slowly release.
8. Kegel Exercises
These exercises strengthen your pelvic floor muscles, which support your uterus and bladder.
These muscles work hard to keep up with a growing baby and prepare for delivery during pregnancy. As a result, they often become stretched out or weak after baby birth. These exercises help strengthen those muscles so you can be ready for what’s next: having se.x again!
9. Lower Abdominal Contractions
This exercise can be done throughout pregnancy, even if it doesn’t seem like it’s helping right away. However, it will help with a quicker recovery after delivery because it strengthens those lower abs so they won’t give out when trying to pick up the baby or hold her in an upright position.
Lie on your back, knees bent and feet flat on the floor. Draw your belly button toward your spine as you tighten your lower abdominal muscles for one to two seconds, then relax. Perform 10 to 20 repetitions.
10. Hamstring curls
This exercise engages and strengthens both your hamstrings. Sit on an exercise ball and place your feet flat on a mat. Raise one leg in front of you, keeping it straight with a slight bend at your knee; grab it just above your ankle and slowly pull back, curling up towards your buttock without touching it.
Slowly lower down to starting position; do ten reps with each leg.
Best Postnatal Workout Routine
When it comes to working out after you’ve had a baby, your options aren’t limited—you need to find what works best for you.
We’ve put together simple routines to help point you in the right direction: if any of them sound like something you could commit to, give it a try!
Pick one that suits your fitness level and stick with it; consistency is critical when working out postpartum. Remember, too, that these are just suggestions—if you want to switch up exercises or focus on a different approach, go ahead!
The important thing is to get back into exercise as soon as possible. A few tips before you get started: make sure your doctor gives you the green light first (and don’t forget about checking with them throughout your workouts).
Always follow the proper procedure when exercising, and take breaks as needed. Oh, and most importantly? Have fun! You deserve it.
Cardio and Core Exercise
- Kegal Squats
- Explosive Lunges
- Hamstring Curls
- Elevator Lifts
- Pelvic Tilts
Benefits of Walking After Delivery
Walking is one of the best ways to get back into shape after having a baby. For one, walking is free and accessible, meaning you can walk anywhere and work up a sweat.
Walking is also gentle on your joints—you won’t have to worry about overdoing it or straining yourself as you try to recover from pregnancy. Start slowly by taking 10-minute walks every day and build up from there.
You’ll be ready for longer walks with strollers (and eventually without them!) in a short time. These are some of our favorite benefits of walking after delivery! What are yours?
When Can I Start Walking After Giving Birth
Walking is typically one of the first exercises new moms can start doing safely. As long as you feel well enough and your healthcare provider permits you, taking short walks can help.
If walking isn’t your thing, try yoga or swimming instead—both are low-impact exercises that are easy on your body.
Be sure to check with your doctor before starting any exercise routine postpartum, especially if you have preeclampsia or other pregnancy complications.
What Exercises Can I Do 1 Week Postpartum
If you’re like most new moms, you have one thing on your mind: How soon can I get back into my pre-baby jeans?
The good news is that losing that pregnancy weight doesn’t require special exercises or weird workouts; it takes time and effort.
With patience and consistency, you’ll see results and feel better. So, here are some exercises you can do one week postpartum:
- Lower Abdominal Contractions
- Neck and back stretching
- Crunch beats
- Pelvic tilts
- Kegal Squats
When to Start Exercise After Normal Delivery with Stitches
As recommended by Mayo Clinic, you can wait at least six weeks or whenever you feel ready to start an exercise routine, preferably with a physical therapist.
The best exercises are low-impact and keep your heart rate at 140 beats per minute or lower. Walking is ideal, but biking and water aerobics are also good choices. Always consult your doctor before beginning any exercise program during pregnancy or after childbirth.
Remember to warm up slowly before starting any new exercise regimen and make sure you cool down afterward.
Most importantly, listen to your body! If something doesn’t feel right or if you experience pain, stop immediately. You don’t want to cause injury to yourself or your baby.
Risks of Exercising Too Soon Postpartum
Although exercising is one of the best things you can do for your physical and mental health, you could face some risks if you exercise too soon after giving birth.
Also, if your body is too sore or your abdominal muscles aren’t back to normal, it might be better to wait until you feel more comfortable.
Your doctor will give you guidance on when it’s appropriate for you. For example, it would help if you started slow—even walking counts as exercise—and then increased your activity level. The increasing intensity in small increments over time will reduce your risk of injury and burnout.
Check with your doctor before starting any new fitness routine postpartum to make sure that an exercise program is right for you. Likewise, if you have any complications from pregnancy or childbirth (such as an infection), talk with your healthcare provider before beginning an exercise program.
If possible, enlist a friend who also has recently given birth so that she can support and encourage you during those first few weeks at home with the baby!
Frequent Asked Questions
How Do I Tighten My Stomach After Having a Baby?
First of all, congratulations on your new bundle of joy! It’s common for people to want to lose those postpartum bellies quickly. But how fast is too fast? Healthy weight loss occurs for weeks or months, not days or hours.
The best way to get back into shape and tighten your stomach after having a baby is to follow these tips:
- Eat Right (Healthy meals).
- Sleep enough.
- Exercise regularly (at least 30 minutes daily).
- Drink plenty of water.
- Stay positive.
When to Start Exercise After C-Section Delivery
If you had a cesarean delivery, it’s best to wait six weeks or more before beginning an exercise program. In general, you should be cleared by your doctor first.
Exercise can help prevent certain pregnancy complications like postpartum depression (in 10% of new mothers). In addition, research shows that when women don’t work out during their pregnancies, they’re more likely to gain excessive weight, which increases their risk of developing diabetes.
Getting back into an exercise routine after c-section delivery is key to losing weight and feeling good about yourself. That said, it’s important not to rush things: It will take time for your body to heal from childbirth, so listen to what your body is telling you.
Don’t feel guilty if you have trouble doing what you did pre-pregnancy; make sure that whatever activity level you choose is safe for you and your baby—and then focus on doing whatever feels good.
Maintaining Fitness While Breastfeeding
While being pregnant and giving birth is physically demanding, losing weight after pregnancy does not have to be painful or torturous.
You want to stay in shape for yourself and your growing child. As long as you follow some basic rules for your body, you can quickly get back into shape.
You can keep your fitness goals in mind even while breastfeeding with these tips. Here are some great ideas for maintaining fitness during breastfeeding:
- Choose activities that don’t require much coordination, like walking, swimming, cycling, and lightweight training.
- Find a workout partner. Not only will you have someone to encourage you when things get tough (and they will), but your partner can help watch over your little one so that you don’t have to stop every time they need attention.
- Stay hydrated by drinking water before, during, and after workouts—but avoid alcohol as it has been shown to decrease milk production by up to 50 percent.
Conclusion on The Best Workouts to Do After Having a Baby
Every new mom wants to get back to her pre-pregnancy shape as soon as possible, but many women find that their bodies aren’t cooperating with this plan in the first few weeks after delivery.
But, if you exercise regularly during your pregnancy, you may experience a much quicker recovery after your baby arrives.
It is recommended that you give your body some time to recover from the delivery process. The average wait time is six weeks before your doctor can provide you with clearance to start exercising.
However, if you find yourself ready and want the best workouts to do after having a baby – you can try the above postpartum exercises.