Becoming a mother is a beautiful experience, filled with joy and new challenges. While you are adjusting to the needs of your baby, it’s also important to take care of your own body, which may feel different after pregnancy. Reconnecting with your physical strength through targeted exercises is a great way to start feeling like yourself again, one step at a time.

This guide outlines three carefully crafted exercise routines designed for new mothers. These workouts focus on rebuilding core and pelvic floor muscles, boosting energy with gentle cardio, and increasing strength through resistance exercises. Whether your goal is to enhance your stamina, improve posture, or regain physical strength, these routines can help you gradually restore your fitness and self-esteem.

Core and Pelvic Floor Rebuilding Routine

Why Strengthening Core and Pelvic Floor Muscles is Crucial

During pregnancy, your body undergoes significant changes, especially in your core and pelvic floor muscles. These muscles can become weakened and stretched, leaving you feeling unstable or causing issues like back pain. It’s essential to start with gentle exercises that strengthen these areas, as they play a vital role in improving posture, balance, and overall well-being.

Key Benefits:

• Improves balance and stability
• Relieves pressure on your lower back
• Strengthens your core, making daily activities like lifting your baby easier

Exercises to Rebuild Core and Pelvic Floor Strength

Pelvic Floor Contractions (Kegels)
Kegels are foundational in postpartum fitness as they directly target the pelvic floor, helping new mothers regain muscle control.

1. Sit or lie down comfortably.
2. Squeeze and lift the muscles you use to stop urination.
3. Hold for 5-10 seconds, then relax.
4. Perform 10-15 reps, 2-3 times a day.

Heel Slides
Heel slides gently engage your lower abdominal muscles without putting stress on your pelvic floor.

1. Lie flat on your back, with your knees bent and feet on the floor.
2. Slowly slide one heel forward until your leg is straight, then bring it back.
3. Keep your core activated throughout.
4. Do 10 reps per leg.

Bird Dog
This exercise promotes stability while strengthening both your core and back.

1. Start on all fours, hands aligned with your shoulders, knees under your hips.
2. Extend one arm and the opposite leg out, maintaining balance.
3. Hold for a few seconds, then switch sides.
4. Perform 10 repetitions on each side.

These exercises provide a simple yet effective way to regain core stability and pelvic floor strength, both of which are crucial for everyday activities and long-term physical health.

Low-Impact Cardio for Energy and Endurance

Why Low-Impact Cardio is Ideal for Postpartum Women

Postnatal fatigue is a common challenge, but regular low-impact cardio exercises can help boost your energy, improve heart health, and support gentle weight loss. The key is to choose exercises that are easy on your joints and allow you to gradually rebuild your stamina without overexertion.

Key Benefits:

• Boosts energy levels and endurance
• Supports cardiovascular health
• Helps burn calories while being gentle on the body

Low-Impact Cardio Options for Postpartum Recovery

Walking
Walking is one of the simplest ways to stay active and get some fresh air. It’s perfect for new mothers as it allows you to incorporate movement without heavy impact.

1. Start with 20-30 minutes of walking at a comfortable pace.
2. Gradually increase your pace or distance as your energy improves.
3. Walking with a stroller is a great way to include your baby in the activity!

Swimming
Swimming offers a full-body workout that’s easy on your joints, making it an excellent choice for postpartum recovery.

1. Swim laps or join a water aerobics class to build endurance.
2. Aim for 20-30 minutes of swimming, 2-3 times a week.
3. Swimming not only tones your muscles but also provides a refreshing, low-stress exercise.

Stationary Cycling
For those who prefer indoor workouts, stationary cycling allows you to engage in cardio without straining your joints.

1. Begin with 15-20 minutes of gentle cycling.
2. Gradually increase the duration or resistance as you feel stronger.
3. Stationary cycling is flexible, letting you adjust the intensity based on your energy levels.

Including low-impact cardio into your routine will help restore energy, improve mood, and contribute to steady, sustainable weight loss over time.

Strength Training for Muscle Tone and Self-Confidence

Why Strength Training Matters for New Mothers

Regaining muscle tone after pregnancy can significantly improve your overall physical strength and sense of empowerment. While it may take time to get back to your pre-pregnancy fitness levels, strength training helps rebuild your muscles and boosts your metabolism, making it easier to tone up and feel confident in your body.

Key Benefits:

• Increases muscle tone and strength
• Enhances metabolic rate, aiding in postpartum weight management
• Improves self-assurance by helping you feel stronger and more in control

Strength Training Exercises for Postnatal Recovery

Bodyweight Squats
Squats are a simple and effective exercise for strengthening your legs, hips, and core. They help new mothers rebuild lower body strength needed for daily tasks like lifting your baby.

1. Stand with feet shoulder-width apart.
2. Lower yourself into a squat position, keeping your knees behind your toes.
3. Push through your heels to return to standing.
4. Start with 2 sets of 10 repetitions, then gradually increase.

Glute Bridges
This exercise focuses on your glutes and hamstrings while also strengthening your core.

1. Lie on your back, knees bent and feet flat.
2. Lift your hips toward the ceiling, squeezing your glutes at the top.
3. Hold for a few seconds, then slowly lower your hips back down.
4. Perform 10-15 repetitions.

Modified Push-Ups
Push-ups are an excellent way to strengthen your upper body, but they can be adjusted for new mothers who are still rebuilding strength.

1. Begin in a modified push-up position with your knees on the floor.
2. Lower your body toward the ground, keeping your elbows close.
3. Push back up to the starting position.
4. Aim for 2 sets of 8-10 repetitions.

By incorporating these simple strength exercises into your routine, you’ll gradually regain muscle tone and physical strength, helping you feel more confident and capable each day.

Consider a Postpartum Fitness Coach

For additional support in your postnatal fitness journey, working with a certified coach like me can be extremely beneficial. Postpartum fitness specialists understand the unique challenges faced by new mothers and can tailor a program that fits your goals, whether you’re looking to regain strength, improve your fitness, or simply feel like yourself again, your personal trainer is here at Sportlab to give you every steps in getting back to shape.

A Sample Postpartum Workout Schedule

Here’s a sample weekly workout plan combining core exercises, cardio, and strength training:

• Monday: Core and Pelvic Floor Rebuilding (20 minutes)
• Tuesday: Low-Impact Cardio (30-minute walk)
• Wednesday: Strength Training (Bodyweight exercises)
• Thursday: Core and Pelvic Floor Rebuilding (20 minutes)
• Friday: Low-Impact Cardio (Swimming or Stationary Cycling)
• Saturday: Strength Training (Focus on legs and arms)
• Sunday: Rest and recovery

Following this simple schedule, you’ll begin to notice gradual improvements in your energy, strength, and overall sense of well-being.

FAQs

When can I start exercising after childbirth?
It’s generally safe to start light exercise 6 weeks postpartum, but always check with your doctor first, especially after a C-section.

What exercises are best for postpartum recovery?
Core strengthening, pelvic floor exercises, gentle cardio, and light strength training are ideal for postpartum recovery.

How often should I work out as a new mum?
Aim for 3-4 sessions per week, keeping your workouts short and gentle at first. You can gradually increase intensity as you feel stronger.

Is it safe to do strength training while breastfeeding?
Yes, strength training is safe while breastfeeding. Just ensure you’re staying hydrated and listening to your body.

Can I lose weight through low-impact cardio?
Yes, low-impact cardio is effective for weight loss, especially when combined with a balanced diet.

How do I know if I have diastasis recti, and can I still exercise?
Diastasis recti is a separation of the abdominal muscles. If you suspect this condition, consult a doctor or physiotherapist before beginning core exercises. Safe exercises can still be done with modifications.