Is it safe for mothers to exercise after giving birth?

Pregnancy may seem like a good time to lie down and relax, but regular exercise before, during, and after pregnancy can have great benefits for both mother and baby. It is easier for mothers who exercise during pregnancy to get back to their pre-pregnancy weight after giving birth.

If a mother is in good health during her pregnancy and is expected to have a natural delivery, generally she can start exercising as soon as she feels ready. If there are any complications or if you had a C-section, ask your OB-GYN when it's safe to exercise.

Benefits of Exercise after Pregnancy & Delivery

For mothers exercising after giving birth, here are the benefits:

Helps strengthen and sculpt abdominal muscles
Boost energy levels
Promote better sleep quality
Helps prevent postpartum depression

As your body recovers, especially during breastfeeding, make sure you eat nutrient-rich foods to nourish your body with adequate nutrition. Going on a strict diet during breastfeeding is not healthy for both mummy and baby. If there is not enough food to support your body, your body will sacrifice Lean Body Mass (LBM) to meet the needs of breastfeeding. Losing lean tissue can lower your metabolism and make you feel more tired and sluggish.

5 types of strength training for postpartum mothers

Strength training is one of the most effective ways to restore strength and firm up your muscle after childbirth. You can try the following exercises:

Glute Bridges

Lie flat on your back with your knees bent and feet flat on the floor.
Place your hands at your sides, palms down.
Tighten your abs, lower back flat against the floor.
Simultaneously clench your hips and lift your hips off the floor.
Clench your hips a little more at the top of the movement, then slowly lower back to the floor.
Repeat 25 times.

Clamshells

Lie on your side with your legs stacked together and your knees bent at a 45-degree angle.
Keeping your feet together without leaning back, slowly raise your upper legs into an open clam shell shape.
Return upper leg to starting position.
Repeat 25 times.

Squats

Stand with legs shoulder-width apart.
Push your hips back as if you are sitting in a chair.
Bend your knees and lower your body into a squat position. Keep your spine straight and your chest up.
Push up with the balls of your feet, straighten your knees, and clench your hips to return to the starting standing position.
Repeat 25 times.

Scapular wall slides

Helps open the chest and correct the hunched posture that mothers may have after holding the baby for a long time.
Stand with your back to a wall, about a foot away from it.
Tighten your abs, press your lower back against the wall, and gently tighten your chin.
Place your hands on the wall in a "field goal post" shape, then slide up along the wall to form a "V" shape, and then slowly slide down.
As you rise, tighten your shoulder blades, and form a "W" shape with your arms.
Repeat 15 to 20 times.

Plank

Start by lying flat on the floor with your body facing down. Use the support of your forearms, elbows under shoulders, legs straight.
Lift your body off the floor, supporting yourself on your forearms and toes.
Clench your glutes and tighten your abs.
Use your leg muscles to tighten your chin and keep your back straight to form a straight and strong line from head to toe.
Maintain the position.
Slowly lower to the floor.
Try to hold the plank position for 10 to 15 seconds and gradually increase the duration.

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