Best Exercises for New Moms
After giving birth, it's important to start exercising again slowly and gradually. There are many different exercises that are safe and effective for new moms, but some of the most important include:
Pelvic floor exercises: These exercises help to strengthen, lengthen and support the muscles and connective tissue around your bladder, reproductive organs, and bowels. They can help to prevent or reduce incontinence, which is a common problem for new moms.
Abdominal exercises: These exercises help to strengthen your core, which is important for good posture and back pain prevention. However, it's important to avoid traditional ab exercises that involve crunching or sit-ups, as these can put a strain on your abdominal muscles. Instead, focus on exercises that engage your core without overloading it.
Upper body strength training: This type of exercise helps to build strength in your arms, shoulders, and back. It's important to have strong upper body muscles for lifting your baby, carrying groceries, and other everyday tasks.
While all these exercises might be beneficial, there are some common problems new moms face when working out after childbirth that could lead to bigger issues:
Overexertion: It's common for new moms to want to jump back into their pre-pregnancy workout routine too quickly. However, it's important to listen to your body and start slowly. Your body has gone through a lot of changes during pregnancy and childbirth, and it needs time to heal. If you’re working with a personal trainer who is experienced in postpartum recovery, your trainer can assess where you’re at and structure a workout that doesn’t put too much strain on delicate, healing muscles.
Choosing the wrong exercises: Not all core exercises are created equal. When rebuilding your core after childbirth, it's important to focus on exercises that target your pelvic floor and abdominal muscles, but some exercises can be more harmful than helpful. Knowing which movements your body can handle and how much to work them is where a professional trainer that specializes in post-pardum recovery can help.
Unrealistic expectations: It can be difficult to measure your progress when you're working out after childbirth. This is because your body is still changing, and it may take some time to see results. However, it's important to focus on how you feel, rather than how you look. If you're feeling stronger and more energized, that's a sign that you're on the right track. One of the biggest benefits of working with a trainer is tracking small wins and recognizing progress that you might not be able to see on your own.
It's important to start slowly with any new exercise program and to listen to your body. If you feel any pain, stop the exercise and consult with your doctor or a certified personal trainer.
Here are some additional tips for new moms who are starting an exercise program:
Take breaks: don't try to do too much too soon. Start with short workouts and gradually increase the duration as you get stronger.
Be patient: It takes time to recover from childbirth and to build up your strength. Don't get discouraged if you don't see results immediately. Just keep at it, and you'll eventually reach your goals.
Work with a Personal Trainer: Trainers specializing in postpartum services recovery can help you get results faster and work out safer when you are trying out new movements.
Listen to your body: Learning what your body is trying to tell you is so important to reach your goals and not cause injury.
Taking care of your body after giving birth is important for your physical and mental health. By following these tips, you can safely and effectively start an exercise program that will help you get back in shape and feel your best. By finding an exercise program that works for you and sticking with it, you can improve your physical and mental health and get back to feeling like yourself again.
