As a new mom, it’s hard to think about exercise when your mind and body are tired from caring for your baby day in and day out.
A postpartum workout plan is crucial to get back into shape because you’ll be better able to care for your infant if you’re physically fit than if you don’t exercise.
A postpartum workout plan while breastfeeding will ensure that you have everything ready to go as you start your weight journey. Here are some tips to get started.
Table of Contents
Guide on Mom’s Postpartum Workout Plan While Breastfeeding
Staying fit during pregnancy is not easy, but doing so will help you prepare for labor and delivery. So here I will share with you the Postpartum workout plan that has helped me as a breastfeeding mother get back into shape.
And remember that it’s never too late to start an exercise program—motherhood or not! If you’re trying to lose weight, remember that proper nutrition is as important (if not more) than exercise to achieve your goals.
We recommend an Cinderella solution’s Postpartum Workout Program for you.
Postpartum Workout Plan for Breastfeeding Moms (Daily Chart)
It is not easy taking care of your baby and fitting a fitness plan into your daily schedule, but what is worth doing is worth doing well.
A Breastfeeding mom needs to find a way to work a postpartum workout plan into her daily routine to get back to her pre-pregnancy shape.
I try to exercise at least five times per week as much as possible. In addition, I do cardio and try to fit in some strengthening exercises. Here is what my typical postpartum workout plan while breastfeeding would look like:
Postpartum Workout Plan at Home
Whether you’re pregnant or breastfeeding, planks can help you firm up and strengthen your core—a non-neglected core will also ensure that pregnancy and childbirth don’t wreak havoc on your body.
Planks are tough, but they’re a super-simple exercise you can do anywhere.
Lie on your stomach and support yourself on your forearms, keeping your legs straight. Hold for 30 seconds to start; work up to 1 minute or more as you get stronger.
Glute Bridge (Pelvic Thrusts)
A Glute bridge is an excellent addition to any postpartum workout plan while breastfeeding.
To start with:
- Lie on your back with your knees bent and feet flat on the floor.
- Raise your hips so that your body forms a straight line from shoulders to knees.
- Pause, then slowly lower your hips toward the floor.
Repeat for 10 to 12 reps; add one rep each week until you reach 15. If it hurts your back, don’t do it. You should feel this in your glutes (butt muscles).
If you feel it in your hamstrings (the muscles in the backs of your legs), stop immediately.
Sit-ups are a great way to get an intense workout in for building core strength.
In fact, according to a 2003 study from Ball State University, women who performed abdominal exercises like sit-ups burned more calories than those who did non-ab activities like cycling.
If you’re breastfeeding and want to lose weight safely but quickly, it’s a good idea to focus on your abs. Abdominal muscles help support your back and pelvis, which is essential when carrying extra weight around that area.
Strong abs also help with postural alignment—meaning you can stand up straight without any problems. Avoid crunches during pregnancy because they put too much pressure on your belly and pelvic floor muscles. Sit-ups are a better option for pregnant women to build their core strengths.
Walking lunges are a fantastic exercise for increasing strength and endurance. Lunges also require strong core muscles to balance and keep from falling. Incorporate walking lunges into your postpartum workout plan while breastfeeding for better results.
If possible, do them outside in an open area where there’s room to walk back and forth between lines. Set up two lines of tape on grass or concrete to parallel with each other about 12 feet apart.
Do this with one foot on each line (your legs should be slightly wider than shoulder-width apart). Then, take small steps forward with your front leg until both feet meet in front of you.
Then take small steps backward with your back leg until both feet meet behind you (again, you should feel like you’re falling backward). Repeat as many times as desired.
One of many practical post-pregnancy exercises, triceps dips are great because they strengthen your triceps and tone and shape your shoulders.
Lie on a bench or chair with both arms extended, back to your ears, and palms down. Bend both knees until you feel the tension in your hips, then slowly lower yourself by bending your elbows and pushing up through your heels until your elbows are bent 90 degrees. Then, slowly push yourself back up and do three sets of 15 reps.
One great exercise to include in your postpartum workout plan while breastfeeding is squats.
Squats will help strengthen your legs, quads, and buttocks. Stand with your feet hip-width apart and hold a dumbbell in each hand. Keeping your back straight, bend at your knees until sitting on your heels.
Press through your heels to stand up, then return to starting position for one rep. Keep doing sets of 12-15 reps. Try these variations single leg squat, bodyweight squat jumps, or goblet squats if that’s too easy.
During pregnancy, your breast tissue grows, so you may be tempted to stay away from exercise—but it’s important to remember that there are some exercises that you can do without injury.
A great postpartum workout is push-ups, which strengthen muscles in your upper body and chest while also giving you aerobic exercise at the same time. Do them on your knees if they’re too hard for you.
Before you start working out again:
- Make sure your body is up to it.
- Start with leg raises.
- Lie on your back and bend one knee, bringing your foot towards your bottom while keeping it flat on the floor.
Use both hands to hold on to that leg, lift it a few inches off of the ground, then lower it back down. If doing more than five reps is too hard at first, switch legs and repeat before lowering yourself down.
Once you can do ten reps easily, try lifting both legs together. Do three sets of 15 lifts for each leg, resting for 30 seconds between each set.
Tips to Consider When Exercising and Breastfeeding
Schedule Small Breaks
Exercise is essential for all parents, but it can be challenging to fit in an entire workout session when breastfeeding.
A good strategy is to schedule small breaks throughout your day, even if they only last 10 minutes. Do exercises like push-ups or squats with your baby in a carrier against your chest during these times.
A postpartum workout plan while breastfeeding requires a slow start. You may be eager to get back into your pre-baby workout routine, but it’s best to take things slow in your first few weeks.
Your body is just beginning to recover from giving birth, and you don’t want to stress it out more by doing too much too soon. So instead, start with light cardio exercises like walking or swimming, or even stretching.
Lightweights are also a good idea if you feel up to it. Just make sure that whatever you do is comfortable for you and your baby—if something hurts or feels uncomfortable, stop immediately!
If all goes well, slowly increase your intensity over time until you’re back up to full speed again. Don’t worry about losing fitness—you haven’t lost any of those gains yet!
Maintain a Healthy Diet During Breastfeeding
During breastfeeding, it’s crucial to maintain a healthy diet and stay hydrated. In addition, certain nutrients can make nursing easier for both mother and baby. For example, vitamin D, omega-3 fatty acids, iron, calcium, and protein can help boost milk production in the mother’s body. In addition, protein helps produce milk proteins like casein and whey, which are essential for the healthy growth of your baby’s brain development.
Use Breast Pumps If Needed
It may be uncomfortable for some women to exercise, but that shouldn’t deter you from working out. If your baby doesn’t feed right away, use a breast pump to express milk and save it for later.
If you can manage to exercise while your baby is sleeping, do so at night so that she can sleep in longer. Plus, breastfeeding moms tend to wake up more often throughout the night due to hunger pangs—use those opportunities as fuel for your workout.
Be Patient and Consistent
Working out is hard when you’re not in a routine. But if you plan to work out while breastfeeding, it’s best to start slow and build a workout routine over time.
Your fitness goal doesn’t have to be logging hours at the gym—even 30 minutes of exercise three times a week will do wonders for your physical and mental health.
Start with simple things like taking walks or stretching the body. Remember that consistency is critical: Try not to skip more than two days in a row, so you don’t lose momentum.
Suppose you can schedule workouts into your calendar just as you would any other appointment. And try not to let yourself get too discouraged by slower progress. You losing weight or body fat after pregnancy takes time and effort.
What to Eat While Breastfeeding and Working Out
When breastfeeding and exercising, it’s best to get started with foods rich in protein, whole grains, and healthy fats. Avocados, Greek yogurt, chia seeds, and edamame are great options for refueling your body after workouts.
Alcohol (which can pass through breast milk) and caffeine should be avoided as much as possible. Caffeine has been linked to low birth weight babies, so it’s best to limit yourself during pregnancy and breastfeeding.
If you must have coffee or tea, drink decaf versions instead. Caffeine is also a diuretic, which will dehydrate you—so hydration is essential when breastfeeding. And if you need help with breastfeeding while working out, check with your doctor.
Frequently Asked Question
Postpartum Workout for Breastfeeding Moms – Is it Necessary?
Exercise is vital during postpartum. It helps to increase your endorphins and naturally shed baby weight without any additional effort.
A healthy fitness plan for breastfeeding moms should not focus on weight loss but rather getting you moving, achieving your goals, being fit, and living healthy.
You can try yoga, Pilates, or simple walking as your postpartum workout plan while breastfeeding to boost your energy levels and help relieve common discomforts associated with pregnancy, such as cramps, insomnia, and constipation.
Is Exercise Good for Breastfeeding Mothers
Exercise is an excellent way to help you stay healthy and fight post-pregnancy recovery. Exercise can also encourage an increase in your breast milk supply, making it easier for your baby to eat.
Get at least 30 minutes of moderate exercise per day or 10 minutes of vigorous exercise at least three times per week if you’re breastfeeding.
Examples of moderate exercise include walking, yoga, and water aerobics. Vigorous examples are jogging or running intervals on a treadmill.
Does Breastfeeding Help with Postpartum Recovery?
Yes! Breastfeeding can help with postpartum recovery. For example, a study in Physiology & Behavior found that women who breastfed had less joint pain than non-breastfeeding moms.
Also, breastfeeding helps moms lose their pregnancy weight more quickly and lowers their risk of type 2 diabetes. All in all, there are several fitness benefits of breastfeeding for new mothers.
Plus, exercises can help your postpartum recovery while nursing (and they’re safe).
Conclusion – Postpartum Workout Plan While Breastfeeding
It can be challenging to fit exercise into your schedule when you’re breastfeeding. This is because you have so much on your plate with work and the care of your new baby.
However, if you could stick to the postpartum workout plan while breastfeeding, you will recover from your post-pregnancy weight in no time.
It is important to have an exercise routine to take care of yourself and your bundle of joy. Cheers – Happy Exercising!!