Ask any mom what the happiest moment of her life is, and she’ll probably say it’s the birth of her baby. But ask her about her biggest challenge, and losing post-baby weight might come up. It’s normal for new moms to feel upset about their postpartum bodies. In the rush to get back in shape, some might start intense workouts too soon, which can harm both their health and their baby’s if it’s before the recommended six weeks. If you want to lose those extra pounds from pregnancy, consult your doctor first. Here are five safe post-pregnancy workouts to help you lose weight and gain endurance:
**Top 5 Post-Pregnancy Workouts**
**Walking**
Walking is one of the easiest and most effective exercises, perfect to continue even after pregnancy. It’s a great way to begin your post-delivery fitness routine. Besides helping you lose weight, it boosts your mood and helps you sleep better. Start slow and gradually increase your workout’s intensity over time. For example, if you start with 850 steps in the first week, aim for 1000 steps in the second week. You can even carry your baby in a carrier while you walk, which gives you a higher intensity workout and alleviates any guilt about leaving your baby for exercise. Always remember to stretch all your muscles when walking alone.
**Belly Breathing**
Belly breathing might seem too simple to impact your post-pregnancy weight, but it’s an excellent beginning. This exercise helps relax your muscles and gradually strengthens and tones your belly. Sit straight, take deep breaths, and contract your abs while inhaling and relax them while exhaling. You can also do this lying on your back with your knees bent.
**Kegels**
You can start Kegels right after giving birth, even if you’ve had a c-section. This endurance exercise tones the pelvic floor muscles, which are weakened during delivery. It enhances blood flow, helps heal pregnancy wounds, and improves bladder control. Kegels can be done lying down, sitting, or standing. Start by contracting and relaxing your pelvic floor muscles for 2-3 seconds and gradually increase to 5-10 seconds, then to 15-20 seconds. Begin with 2-3 contractions per session and work up to 5 contractions throughout the day.
**Light Weight Training**
Lifting light weights (3-5 pounds) is great for regaining balance and toning your arms, belly, and other areas. With a certified trainer’s guidance, try lateral raises, triceps exercises, bicep curls, and push-ups on your knees or against the wall.
**Swimming**
Swimming and other water exercises are safe during the pre and postnatal phases. Many doctors recommend swimming as it strengthens muscles and improves cardiovascular endurance without stressing the joints. Always consult your doctor and take necessary precautions before starting any water exercises.
**Cardio Workouts**
Cardio workouts are an excellent way to begin your post-pregnancy exercise routine. They help you get into the habit of regular exercise. You can start with walking, jogging, running, or dancing. Taking your baby in a stroller for a walk around your neighborhood, in a nearby park, or at the mall is wonderful for both you and your baby. After a few days, your baby will enjoy these outings too. Dancing is also effective for losing post-pregnancy weight. Turn on some music and dance for 20-30 minutes daily for amazing results. If your baby enjoys music, you can dance with them.
A rebounder, a type of mini-trampoline, is another excellent tool for post-pregnancy workouts. Use it for 20-60 minutes, 3-4 times a week, doing activities like dancing, jogging in place, kickboxing, jumping jacks, or just jumping up and down. It’s gentle on your joints and offers a fun way to exercise.
Stair climbing is also effective for post-pregnancy weight loss. If you have stairs at home, walk up and down them a few times to burn calories and increase your heart rate.
**Stretching Exercises**
Once you’re comfortable with cardio, incorporate stretching exercises to prepare for more strenuous workouts. Leg stretches are important since you’ll be running and walking a lot. Kegel exercises are also great for strengthening pelvic muscles.
When starting your exercise routine, begin lightly and slowly increase intensity. Create a workout schedule and stick to it to get back in shape after pregnancy. Pair your exercise plan with a healthy diet, avoiding crash diets as they can harm your health and your breast milk quality, which affects your baby. If you need extra motivation, consider joining a postnatal exercise class. And if your doctor advises you to delay exercising, remember that breastfeeding also helps with weight loss. Good luck on your fitness journey!