Best Postpartum Exercises for New Moms



Best Postpartum Exercises for New Moms

"My intention is to value my body for what it has accomplished." — Sia Cooper

Your body undergoes many physical changes during pregnancy, including weight increase, stretch marks, and loose skin. New moms want to lose added weight and get back to shape after giving birth.

After giving birth, mothers are eager to get back to their pre-pregnancy weight. If you carefully exercise after giving birth while your body is still recovering, you can attain your fitness objectives. 

Simple exercises and healthy lifestyle choices such as eating a balanced diet will ensure that you are fit and healthy in no time, and make becoming a mother a more joyful experience.


Postpartum Workouts for New Mothers


Here’re simple, effective postpartum exercises for new moms to lose weight gain and get back in shape:


Kegel Exercises



After pregnancy, the pelvic area is often the one that requires the most focus when exercising. Kegel exercises strengthen the muscles under the uterus, bladder, and bowel (large intestine). 

These workouts focus on the muscles and are beneficial to your pelvic organs following childbirth. They also lessen the likelihood of developing urinary and fecal incontinence. 

To perform kegel exercises, squeeze your pelvic floor muscles and hold for several seconds. Then relax for a few seconds and repeat. Perform the exercises slowly at first and for a short period of time.

Initially, you may only be able to hold for one or two seconds, but over time you'll gradually be able to increase the hold time by a second or two until you can hold for 10 seconds after a few weeks. 

You develop strength by performing the workouts consistently. 




Light squats can be performed while standing or leaning against a wall with exercise ball. Determine what you can perform without too much strain, then progressively increase duration and intensity. 

Squats are great because they help relieve pain in your lower back and pelvis, while helping stretch and strengthen these important muscle groups.


Stand with feet shoulder-width apart. Hold your arms straight out in front of your body for balance if you don't have weights or a bar. Lower yourself into a squat position. Return to starting position, squeezing your glutes on the way up. Perform 3 sets of 10 to 15 repetitions.

Prior to beginning any strenuous activity, consult a medical expert and focus on what you can do safely, particularly if you had your baby via CS. Don’t forget to give your body time to rest. 




Start off with simple, short walks, if you had an uncomplicated pregnancy and vaginal delivery, or if some time has passed since you gave birth. Go for a fifteen-minute stroll with your infant. 

Taking leisurely strolls with your baby and enjoying a walk around your block is a great way to get out of the house, bond with your child, and get yourself on the road to losing weight fast.

It's generally safe to begin exercising a few days after giving birth naturally, or as soon as you feel ready. But consult with your doctor first. A qualified doctor will advise what types of workouts are safe for you.


In Conclusion


Exercise and healthy eating go hand in hand. Mothers who are nursing should eat a balanced diet that meets all the nutritional criteria. Healthy foods help to speed up your recovery. 

Consume unprocessed, whole, and clean foods and take a lot of fruits and veggies. Don’t forget to drink plenty of water. If plain water is not to your liking sometimes, you can flavor it.

The time commitment and exhaustion of caring for a newborn can cause new moms to experience postpartum "baby blues" and low motivation. But you should always strive to stick to healthy eating habits and exercise routines to maintain good health and physical energy.

Rose Indieka is a content writer with extensive experience covering various topics, including health and fitness, fashion and style, and social media marketing.