Hi, mama! You’ve given birth. You now feel ready and motivated to show your body some TLC. Your doctor has also given you the green light to work out. Still, you’re wondering: what exercises can I do? Well, you’ve come to the right place. Here are some of the best postpartum exercises you can do—safely. 

Diaphragmatic breathing

This technique opens up your lungs and helps you breathe more efficiently. It’s a good way to relax that can also lower stress levels and blood pressure. 

If you have a lung condition, consult your doctor before doing this exercise.

Lie flat on your bed or floor. With arms at your sides, breathe in through your nose until you can’t take in any more air. Slowly exhale. Repeat this several times.

Yoga

This exercise teaches you to be more attuned to your body. It helps you focus on breathing which can be relaxing. It stretches your back and shoulder muscles which can improve your posture and back pain. You want to connect with other moms and make friends? Yoga classes outside your home is a good way to meet them. 

Swimming

This low-impact exercise strengthens your upper and lower body and your core. 

Because of your bleeding or discharge, lochia, speak to your doctor about when you can swim. That said, it’s recommended that you wait until this discharge has completely stopped. This can take anywhere from four to six weeks.  

Pelvic Tilts

This exercise can help tighten your abdominal muscles and pelvic floor muscles. 

Lying on your back, bend your knees. Your feet must remain on the floor. Move your hips. Your back must remain touching the floor. Take a few breaths in this position. Go back to your original position, and repeat the process. Do this about 10 – 15 times. 

Lunges

Not only do lunges tone your thighs and butt, but they strengthen your pelvic floor muscles. Your pelvic floor muscles hold your vaginal organs in position. Childbirth can cause these organs to shift leaving you with conditions such as urinary or fecal incontinence. Strengthening your pelvic floor muscles can treat these conditions. 

Stand with your feet together. Move one foot forward and bend your knee. Keep your back upright. Keep bending your knee until the back knee nearly touches the floor. Stand up straight, and repeat the exercise 10 – 15 times. 

Pilates

If you’re worried about possible injuries while exercising, pilates is a safe bet. This low-impact, relaxing exercise allows you to reconnect with your body and regain control of your muscles which often weaken due to childbirth. This can help you recover quickly, improve any waning confidence, and de-stress. 

Top Tips

Don’t overwork yourself. Remember: your body needs to recover, not to be strained some more. If the recommended 150 minutes of exercise per week is too much for your body, listen to it. If you can’t repeat exercises 10 – 15 times, do less. Allow yourself to start small or start slow. 

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