4 Favorite Moves for the Newly Postpartum Mom

4 Favorite Moves for the Newly Postpartum Mom

February 23, 2021 Jessica H. Maurer

Life after the baby looks very different than life before the baby. If your workouts used to happen daily for an hour at a time, you’ll need to re-learn that everything counts, especially during the first few months. The exercise goal during this time should be overall well-being, not your waistline. Movement should make you feel better, allow you to take a break from caring for the baby, and give you time to connect to others. Every step counts.

Did you know, The American College of Obstetricians and Gynecologists (ACOG), recommends exercise for new moms because it can:

boost energy levels
promote better sleep
relieve stress
prevent postpartum depression

You can do these four exercises anywhere and at any time—whether at a park, at home, or even at a playground. These moves are sure to work your muscles and make you feel stronger.

Want more ideas? Download our free guide to 4th-trimester movement!

1. Bridge

Bridges are a great strengthening exercise when done correctly. Avoid arching your back as your press your hips (pelvic and pubic bones) upward. Focus more on lifting your tailbone to the sky, not your rib cage which should stay zipped together. Once at the top, think about squeezing your pelvic floor inward and upwards. Roll down to full release.

2. Heel Slide

The heel slides exercise will help you develop control of the lower part of your torso. Remember to relax your spine into the ground & move slowly. Focus on stopping your pelvic bones from rocking. Your rib cage should stay connected in the center of your body.

3. Bird Dog

Bird dog is an excellent exercise requiring the body to stabilize the core while moving the upper and lower extremities. Remember to only lift the arm and leg as high as you can without letting the lower back drop-down or sway. If you have a known severe DRA, focus on core contractions in quadruped without any additional movements & see a pelvic floor therapist.

4. Squats

Squats are an important movement that we use for multiple tasks throughout the day. When you start back into movement, squat with a small range of motion. Put your focus on your weight being in your heels & finding a strong posture as you return to standing with your joints aligning & core zipped together.

WANT TO LEARN MORE?

Bringing new life into the world is a miraculous and life-altering experience, but it's no secret that pregnancy and postpartum can bring a whirlwind of changes to a woman's body. As a fitness professional or health enthusiast, you have the power to support and empower mothers on their journey to a healthy pregnancy, a smoother birth experience, and a robust postpartum recovery.

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