Having another addition to your growing family is exciting but it can also get exhausting and uncomfortable for mamas. Within six months after giving birth, there may be noticeable changes in your physical and emotional well-being due to hormonal imbalances. You will also be facing new breastfeeding patterns, a different kind of sleep deprivation, and the healing of your body.1 During postpartum, not only are you expected to care for your new baby, but you are also expected to take it easy and take care of yourself. One way to do this is to include exercise in mama’s daily routine.
When doing postpartum exercises, it’s always best to consult your obstetrician or healthcare provider to ensure that it is well suited to what your body can take.
Why should you do postpartum exercises?2
- Promotes weight loss, with proper diet and nutrition
- Improves cardiovascular fitness
- Strengthens and tones abdominal muscles
- Boosts your energy!
Try out these Postpartum Exercises: 
1. Diaphragmatic breathing3
Take a few minutes everyday to focus on your breathing and to clear your mind. This can also help reduce stress and improve your core. You can perform this postpartum exercise while lying or sitting down.
What do you need?
- A quiet nook in your home
- Yoga mat
How to do this?
Step 1: Make yourself comfortable seated or lying on a yoga mat.
Step 2: Relax your mind and body. Shake off the tension from head to toe.
Step 3: You can put one hand on your stomach, and the other on your chest.
Step 4: Take a deep breath through your nose for 2-3 seconds. This will expand your stomach but your chest will remain relatively still.
Step 5: Do this for 2-3 minutes daily.
2. Pelvic tilt exercise2
Doing this a few times a day can help strengthen abdominal muscles and help reduce lower back pain.
What do you need?
- Yoga mat
How to do this?
Step 1: Lie back on the floor with your knees bent, feet on the floor.
Step 2: Your back will press on the floor when you tighten your abdominal muscles. While doing this, bend your pelvis slightly upward then down.
Step 3: Hold for up to 10 seconds.
Step 4: Repeat 8-12 times daily.
3. Kegel exercise2,4,5
This postpartum exercise can help strengthen pelvic floor muscles as well as aid in bladder control. During birth, a mama’s pelvic muscles may have weakened and strained from delivery. This is where the bladder, uterus, and rectum are supported so it is important to get moving.
What do you need?
- Yoga mat
How to do this?
Step 1: Remember 10-10-10. First make sure you do this exercise on an empty bladder.
Step 2: Tighten your pelvic muscles (as if you’re attempting to stop urinating midstream)
Step 3: Hold up to 10 seconds then release.
Step 4: Relax for 10 seconds in between then aim for 10 repetitions daily.
4. Happy baby yoga pose6
In support of the kegel exercise, the happy baby yoga pose can help relax you and your muscles. It also aids in stretching the muscles to help relieve pain from the birth. In doing this, you’ll resemble a happy baby lying on their back in the crib.
What do you need?
- Yoga mat
How to do this?
Step 1: Lie flat on your back then bring your knees to your chest.
Step 2: Face the soles of your feet toward the ceiling.
Step 3: Reach forward and hold onto the inside or outside of your feet then spread your knees apart.
Step 4: Now that you’re in position, gently rock side to side just like a happy baby. While doing this, take deep breaths to help with calming and relaxation.
5. Cat-cow stretch3
Pregnant and Postpartum mamas will tell you that back pain is a norm, but it can get better with the help of the cat-cow stretch. This yoga move helps support back muscles, strengthens the core, and stretches the spine for easier mobility.
What do you need?
- Yoga mat
How to do this?
Step 1: Get on all fours on a yoga mat.
Step 2: Make sure your back is flat, your spine is neutral, and your gaze is situated towards the floor. Your hands are flat against the floor, directly under your shoulders. Your knees should be under your hips.
Step 3: Take a deep breath – inhale. Once you exhale, round your spine towards the ceiling. This is the cat position.
Step 4: Hold the cat position for 1-2 seconds.
Step 5: Take a deep breath – inhale and arch your back. Lift your head towards the ceiling as you relax your belly. This is the cow position.
Step 6: Do both the cat and cow positions alternatively for about 60 seconds.
These are only a few examples of postpartum exercises you can do to not only get back into shape but ultimately, take care of yourself for your family. Don’t forget to listen to your body. When you feel pain, it’s a sign to take a break and keep it light. Your body has been through a lot and it knows its limits. Give it the proper attention and care it deserves.
If you want more tips to help you through postpartum and parenthood, join Club Mama now!
References:
1. Your Guide to Postpartum Recovery, available at https://www.healthline.com/health/postpartum-recovery-timeline#week-1. Accessed 05 December 2022
2. Exercise after pregnancy: How to get started, available at https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/exercise-after-pregnancy/art-20044596. Accessed 05 December 2022.
3. The Best Postpartum Exercises to Do Right Now, available at https://www.healthline.com/health/exercise-fitness/postnatal-exercises#exercises. Accessed 05 December 2022
4. Exercising Post-Partum, available at https://www.enfagrow.com.my/articles/exercising-post-partum. Accessed 05 December 2022
5. When to start Kegel Exercises after Birth?, available at
https://www.emedicinehealth.com/when_to_start_kegel_exercises_after_birth/article_em.htm. Accessed 05 December 2022
6. Health Benefits of the Happy Baby Pose (Ananda Balasana), available at https://www.healthline.com/health/happy-baby-pose#health-benefits. Accessed 05 December 2022