20-Minute total-body postpartum workout you can do at home after having a baby! These 6 exercises will safely and effectively work the major muscle groups in your body and all exercises are diastasis recti friendly. A safe, beginner workout to reintroduce exercise after giving birth.
I HELP WOMEN LOSE BABY WEIGHT AND TONE THEIR ABS: www.MommyTummyFix.com
POSTPARTUM CORE WORKOUT EVERY MOM SHOULD DO:
BEST AND WORST POSTPARTUM EXERCISES:
WHEN CAN I START TO WORKOUT AFTER HAVING A BABY?
If you’ve had a “normal”, uncomplicated delivery you should wait until 6 weeks after delivering to start exercise. If you had a c-section or if there were any complications you should wait 8 weeks to start exercising again. Of course, you should always attain your doctor’s clearance before starting any workout plan after delivering.
WHAT EXERCISES CAN I DO AFTER DELIVERING?
After having a baby it is best if you start to return to exercising slow and easy. Remember your body has been through quite an ordeal recently. The best thing that you can do is to go slow and listen to your body.
The exercises presented in this workout are simple, safe, and effective to help reintroduce exercise after having a baby. I’ll present exercise that will work all the major muscles in your body with special emphasis in strengthening muscles that are crucial for moms to focus on (specifically your back/core and upper back/shoulders). These are the areas that I tend to hear the most complaints of pain from recently-delivered mothers.
WHAT EXERCISES SHOULD I AVOID AFTER PREGNANCY?
In my experience as a postpartum fitness specialist the one thing that most women miss is that working out (and especially core workouts) after your pregnancy are a lot different than working out before your pregnancy. There are certain exercises you must absolutely avoid while healing and other exercises you absolutely need to be doing in order to maximize your recovery. For a great list of what these exercises are check out this video:
POSTPARTUM TOTAL BODY WORKOUT EXERCISES
1. Air Squat – great for the hips, the quads, the glutes, and the lower back. Get used to squatting instead of bending because your whole world is now below your knees.
2. Deadlifts – a lot of moms I work with experience back pain from not having a correct hip hinge. Remember – your hips are made to move while your spine should stay stable, especially when moving with a little one.
3. Wall Push Ups – great upper body and chest exercise, but I definitely don’t want you to do these down on the floor yet. It puts too much stress on your rectus abdominis ab muscle that we need to focus more on healing.
4. Scapular Pinches – one of my favorite for postpartum moms. Keep your back and shoulders strong to avoid that neck and upper back pain.
5. Wall Slides – keep your head upright and your shoulders back with this one key home exercise.
6. TA Contraction / Vacuums – one of the most important you can learn to master! Activating the transverse abdominis muscle will help with your postpartum strength and can even help to heal any diastasis recti separation you may have incurred.
Regularly performing these exercises will strengthen all the major muscle groups in your body to help you reintroduce exercise safely and effectively.