After pregnancy caring for both mental and physical health are essential. Many women have the question in mind – Can I exercise after delivery? The answer is a resounding yes. In fact, there are special exercises dedicated to the first few weeks after giving birth to a newborn. In this post, we will take you through some of the common and basic workout regimens that will suit females who have given birth vaginally without complications.
1. Diaphragmatic Breathing
This is an exercise wherein you have to take several deep breaths for a few days after delivery. Not only will it relax your mind, but your body as well, and you will get to check your breathing rate. If it is on the higher side, diaphragmatic breathing will assist to slow it down. To practice this exercise, lie down flat on a mat and release the tension from the toes to the head.
Slowly relax your body and place a hand on the chest and stomach. Keep breathing from your nose and this shall inflate the stomach. Do not let the chest bend for 2 to 3 seconds. Now gradually exhale by keeping a hand on the stomach and chest each.
2. Cat-Cow in tabletop
This physical activity improves the core and back muscles. It enhances the movement of the spine and makes you feel relaxed by regulating circulation and reducing back pain. You will have to be on all fours on the floor by keeping the spine neutral and back flat. The wrist must remain under the knee, shoulder, and hips. Breathe freely, and when exhaling pull up your spine upwards to the ceiling with your tailbone and head moving closer.
For 1 to 2 seconds hold the position and then arch your back by inhaling fresh air. Lift the head and tailbone upward, relax your stomach on the ground, and move back to the cow position. You can keep on doing this for a minute every day.
3. Abdominal Bracing
You can perform this for pregnancy fitness by standing, lying on the back/side, kneeling on fours, or sitting. Now tuck in the lower tummy inside by breathing in towards the spine. Keep this position for 5 to 10 seconds before normalizing the breathing. You may do this four times a day. The repeat count should be less at first, say 8, and increased to 12 times.
4. Standard Plank Hold
For your upper body strength, a standard plank hold is good if you have had a vaginal delivery. In the first few weeks of delivery, it provides an excellent lift to your glutes. Go down on your stomach, lay down straight, and stretch your forearms to the floor.
Flex your toes on the floor with the feet and keep the elbows under your shoulders. Now rise up on the toes with the help of the core and glutes. This way, your toes, and forearms should touch the ground. The body must remain off the floor by a few inches but in a straight line.
5. Walking
The initial months after giving birth is a great time to stroll and walk. In fact, you can place your baby in the stroller and push around that during the walk for better posture and energy. You can even resume walking in the beginning after a pregnancy termination than light to moderate exercises. But to build more resistance, combine it with squats to strengthen your backside. Trekking on a hill and the slopy route is also a good idea.
6. Side Plank Leg Lifts
This is similar to standard plank but a bit more complex. So, do not get into it immediately after delivery, but wait for at least 6 to 8 weeks to pass. This exercise is to help your obliques, glutes, and somewhat the shoulder muscles. Now, put your forearms on the ground by laying down on your stomach. The elbows must be positioned beneath the shoulders so that you can flex your feet and toes on the ground.
Turn sideways with one forearm and lift the body from the floor to resemble a side plank. You have to hold your top portion of the leg by raising it up and keeping it so in the air for a few seconds. You can repeat the leg raises and do at least 1 to 2 sets for each side.
7. Pelvic Floor Exercises or Kegels
Have a seat and then bend down slowly at the forward. But do not lean your back, it must be straight. Now breathe in to squeeze the muscles around the vagina and lift it. The sensation should be like trying to stop yourself from peeing. Repeat 8 to 12 times a day.
8. Swiss Ball Bird Dog Holds
To keep up with pregnancy fitness and improve posture, reduce pain in the back, and enhance stability, go for an exercise ball. Firstly, lay down on the ball and cover it entirely with your torso. The body must remain in a straight line with the toes touching the ground and palms flat on the floor. You have to lift to reach out your right arm and left foot simultaneously while looking down at the floor. Stay in the position for 1 to 2 seconds. Repeat 20 times for alternate sides.
To Conclude
Pregnancy fitness is important for women and to meet that the above-given exercises will surely work well.