Postpartum exercise supports both physical recovery and mental well-being. It’s like a friendly boost for your body and mind. Clarifying concerns about postpartum exercise, such as “How can I workout after giving birth?”, “How soon can I workout after giving birth?” and “What exercises are safe 2 weeks postpartum?” build confidence and encourage safe workouts for new mothers.
Understanding the Postpartum Period
The fourth trimester is the postpartum period — the weeks and months following childbirth. During this time, your body involves physical changes and you might have questions about these changes.
How Soon Can I Workout After Giving Birth?
Timing matters to allow your body to recover before doing any physical activities. It’s best to wait for about six weeks after giving birth and get clearance from your health care provider before starting exercises.
So, to answer, “How soon can I work after giving birth?” Listening to your body and starting slowly is a healthy approach to postpartum exercise. It allows you to respond to your body’s signals, avoid potential injuries and gradually build strength, building a sustainable and enjoyable fitness journey.
How Can I Workout After Giving Birth?
Once you receive clearance from your doctor, you can start introducing light activities. Listen to your body, prioritize rest and consult your health care provider for a safe and personalized workout plan based on your recovery.
What Exercises Are Safe 2 Weeks Postpartum?
Around 2 weeks after giving birth, focus on gentle exercises like short walks and deep breathing. Start slowly and then increase activity moderately based on how you feel. Do gentle stretches for muscle tension relief and breathing exercises to help you relax.
Safe and Effective Postpartum Exercises
The Centers for Disease Control and Prevention (CDC) recommends 150 minutes of moderate physical activity — at least 30 minutes of exercise five days a week. Of course, that’s just a rough estimate. If you’ve recently given birth, focus on gentle, safe exercises to help your body and mind heal during your postpartum period.
1. Pelvic Floor Exercises
Pelvic floor muscles, like a hammock at your pelvis base, support organisms and control functions. After childbirth, they need care. Exercises help rebuild strength, prevent issues and promote pelvic health, aiding in a smoother postpartum recovery. Here are some exercises you can try:
Kegel Exercises
These exercises involve contracting and relaxing the pelvic floor muscles to strengthen them. Adding Kegel exercises is a valuable step for pelvic health and overall well-being. They offer various benefits, including:
- Better bladder control: Strengthens pelvic floor, helping with urinary control postpartum.
- Improved sexual satisfaction: Boosts pelvic muscle tone, potentially enhancing satisfaction for both partners.
- Quicker recovery: Kegels aid in healing pelvic floor muscles, supporting overall recovery.
- Prevention of prolapse: Reduces the risk of pelvic organ prolapse by providing vital support.
Bridge Pose
Lie on your back with your knees bent. Make sure your feet are apart by hip-width. Lift your hips towards the ceiling, engaging your pelvic floor muscles. Hold for a few seconds before lowering your hips down.
Squats
Stand up, feet apart — shoulder-width. Lower your body as if sitting down, keeping your back straight. Make sure you use your pelvic floor muscles when returning to a standing position.
2. Core Strengthening Exercises
Diastasis recti is when your belly muscles separate during pregnancy, affecting core strength. It can lead to problems like back pain. Knowing about it helps choose the right exercises after childbirth.
Transversus Adbominis Activation Exercises
To activate your transversus abdominis, try simple exercises like:
- Belly breathing: Inhale, let your belly expand. Exhale, pull your belly button in. This exercise promotes awareness and activation of the deep core muscles.
- Pelvic tilts: Find a spot to lie on a supine position with your knees bent and feet flat. Tilt your pelvis upward. Do it for at least 10 seconds, pressing your lower back into the floor. Pelvic tilts engage the transversus abdominis and strengthen your core.
Include these exercises in your postpartum routine for a stronger core.
Abdominal Exercises
Safe abdominal exercises for postpartum women include modified planks and hell slides.
Modified planks are gentler on your abdominal muscles. Start on your hands and knees. Lower to your forearms, keeping your back straight. Hold for a few seconds, engaging your core.
Heel slides target the core without straining your abdominal muscles. Lie on your back with your knees bent. Slide one heel along the floor, straightening your leg. Return to the starting position and repeat with the other leg.
3. Low-Impact Cardiovascular Exercises
Low-impact cardio exercises are great for postpartum recovery because they’re gentle on joints, help build stamina, boost mood and assist with weight management safely and competently. For gentle cardiovascular options, consider these exercises:
Stationary Cycling
Start with a comfortable pace on a stationary bike. Gradually increase intensity as your stamina improves. Try playing upbeat music during your cycling session.
Consider joining a virtual cycling class to add a social and interactive aspect to your workout. This low-impact option is gentle on joints and ideal for a measured progression.
Walking
If you’re wondering, “What exercises are safe 2 weeks postpartum?” You can start with walking.
Walk with a moderate pace you’re comfortable in. Then, increase your walking time little by little.
You can add 10 minutes to your walks each week. Make sure to start with small increases for a comfortable beginning.
You can create a playlist of your favorite tunes and groove to the beat as you walk — adding a motivating element to your routine. You can also bring your baby for stroller walks, a great bonding activity.
Swimming
Start with leisurely laps and then progress to more extended and slightly challenging swims. Create mini-swimming challenges like trying different strokes or increasing lap counts to keep it exciting. Swimming is a full-body workout with minimal impact on joints, supporting a gentle cardiovascular routine.
Incorporating Exercise into Daily Routine
New moms always ask, “How can I workout after giving birth?” especially since you’re now looking after your baby. Try to incorporate your postpartum exercises seamlessly into your daily life and look for windows on how to go about it.
Around one in five mothers experience postnatal and perinatal anxiety. Squeeze in short workouts when you can. Incorporating a brief two-minute workout into your daily routine can positively impact your mental well-being. Choose exercises you can enjoy and set achievable goals.
You can also involve your child in activities like stroller walks or gentle workouts at home. Use nap times or let your child join you in play during your routine. Explore family-friendly activities like hiking or dancing together.
Asking for help is always a good thing. Ask family or friends to help care for your baby while you workout. Join online communities or classes for tips and motivation.
Your Postpartum Routine
Beginning safe and flexible exercises after giving birth supports your recovery. Including exercises in your postpartum routine helps your overall well-being during this transformative time.
