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Bringing a new life into the world is a miraculous experience, but it also demands tremendous strength and resilience from a mother’s body. Postpartum recovery is a unique phase that deserves attention and care. Exercise, when done mindfully and with expert guidance, can significantly aid in this process, promoting physical healing and mental well-being. Here, we've compiled a list of ten individual postpartum exercises tailored to promote a strong, healthy recovery.
Kegels help restore pelvic floor strength. Contract your pelvic muscles for 5 seconds, then relax for 5 seconds. If this is too challenging, simply start by squeezing the muscles as you exhale and release them as you inhale. It is very important that you are able to release and squeeze.2. Bridge Pose: Lower Body Strengthening
Lie on your back, bend your knees, and lift your hips towards the ceiling. Hold for a few seconds, then lower. Start with 1 set of 10 and progress to 3 sets of 15 repetitions as this gets easier.
3. Pelvic Tilts: Core Strengthening
Lie on your back, bend your knees, and engage your core. Gently tilt your pelvis upward, then release. Perform 3 sets of 10 repetitions.4. Deep Belly Breathing: Relaxation and Core Engagement
Sit comfortably and take deep breaths, engaging your core muscles as you exhale. This exercise promotes relaxation and strengthens your core.5. Seated Leg Lifts: Leg Strengthening
Sit on the edge of a chair, straighten one leg, hold for a few seconds, then lower. Switch legs. Do 1-2 sets of 5-10 repetitions for each leg.6. Bodyweight Squats: Lower Body Toning
Stand with feet shoulder-width apart. Lower your body as if sitting in a chair, then rise back up. Start with 2- 3 sets of 10 repetitions.
7. Shoulder Blade Squeezes: Upper Body Strengthening
Stand or sit in a comfortable position. Draw your shoulder blades back and squeeze, hold for 3-5 seconds. Do 3 sets of 12 repetitions on each arm.8. Wall Push-Ups: Chest and Arm Toning
Stand facing a wall, place your hands shoulder-width apart, and do push-ups against the wall. Start with 1-2 sets of 5-10 repetitions.9. Plank: Core Strengthening
Assume a push-up position, but with your weight on your forearms. Hold for 30 seconds, gradually increasing the time as you build strength. If this is too challenging, start on your knees instead of lifting your legs up.10. Pelvic Clocks: Core Stability
Lie on your back with bent knees. Slowly move your pelvis in a circular motion, as if tracing the numbers on a clock. Do 10 circles in each direction, then switch.
Remember, it's essential to consult your healthcare provider before starting any exercise routine. Listen to your body, progress at your own pace, and be consistent. These exercises, combined with a balanced diet and proper rest, will not only aid in your physical recovery but also empower you, giving you the strength and energy you need to cherish every moment of your beautiful postpartum journey.
Check out our products to help improve your postpartum recovery journey and guide you as you return to exercise:
Here's to your health, strength, and the joy of motherhood!
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