Your Ultimate Postpartum Workout Plan

The postpartum period is a transformative time filled with both joy and challenges. During and after pregnancy and delivery, your body undergoes a significant healing process, and returning to physical activity can play a crucial role in your recovery.

However, it’s important for new moms to approach postpartum exercises with care, as your body has undergone tremendous changes, particularly if you’ve experienced a vaginal delivery or cesarean delivery. This guide explores the 10 best evidence-based exercises to safely and effectively help you regain postnatal fitness, improve your mental well-being, and support your overall health during the initial phase of recovery.

Understanding Postpartum Fitness

Before diving into specific exercises, it’s important to understand what postpartum fitness entails. The postpartum period, also known as the fourth trimester, typically spans the first six weeks after childbirth, although full recovery can take several months or longer. During this time, your body is healing from the physical demands of pregnancy and childbirth, whether through vaginal delivery or cesarean section.

One of the key areas to focus on in postpartum fitness is the pelvic floor. The pelvic floor muscles are often weakened or stretched during pregnancy and childbirth, leading to potential issues such as incontinence or pelvic organ prolapse. Another common concern is diastasis recti, a separation of the abdominal muscles that can occur during pregnancy. Addressing these concerns with targeted exercises can promote a healthier recovery, help reduce these symptoms and improve your overall physical condition.

It’s also important to note that the American College of Obstetricians and Gynecologists (ACOG) recommends that women should aim to engage in physical activity as soon as they feel ready, but they should always listen to their bodies and consult with their healthcare provider before beginning any new exercise routine. Your exercise routine should be tailored to your individual needs and recovery progress.

With these considerations in mind, let’s explore the 10 best exercises for postpartum recovery.

1. Walking: The Perfect Starting Point

Why It’s Effective:
Walking is one of the simplest and most accessible forms of exercise, making it an ideal starting point for postpartum fitness. As a low-impact activity, walking can be initiated almost immediately after childbirth, depending on your comfort level and any specific medical advice you’ve received. Walking helps to gently reintroduce movement, improve cardiovascular health, and boost mood, which is crucial during the postpartum period when women are at a higher risk for postpartum depression.

Evidence:
Numerous studies have shown that walking can significantly improve postpartum recovery by reducing fatigue and improving overall mood. In particular, walking has been found to be effective in reducing the symptoms of postpartum depression, a condition that affects approximately 10-15% of new mothers.

How to Start:
Begin with short, gentle walks around your home or neighbourhood. If you’re recovering from a vaginal delivery, you might feel ready to start walking sooner, while cesarean section recovery might require a bit more time before you feel comfortable walking longer distances. Gradually increase your walking distance and pace as your stamina improves. Listen to your body and avoid overexertion, especially in the early weeks of postpartum recovery.

2. Pelvic Floor Exercises (Kegels): Strengthening the Core

Why It’s Effective:
The pelvic floor muscles play a critical role in supporting the bladder, uterus, and bowel. During pregnancy and childbirth, these muscles are often stretched and weakened, leading to potential issues such as urinary incontinence. Pelvic floor exercises, commonly known as Kegels, are essential for strengthening these muscles, preventing incontinence, and promoting overall core stability.

Evidence:
The American College of Obstetricians and Gynecologists (ACOG) strongly recommends pelvic floor exercises as part of a comprehensive postpartum recovery plan. Research has demonstrated that consistent Kegel exercises can significantly improve pelvic floor muscle strength and function, reducing the likelihood of incontinence and other pelvic floor disorders.

How to Perform:
To perform a Kegel exercise, contract your pelvic floor muscles as if you’re trying to stop the flow of urine. Hold the contraction for a count of five, then relax for a count of five. Repeat this process 10-15 times, several times a day. It’s important to avoid holding your breath or tightening your abdominal or buttock muscles during the exercise. As your pelvic floor muscles strengthen, you can gradually increase the duration of the contractions.

3. Deep Breathing with Abdominal Contraction: Reconnecting with Your Core

Why It’s Effective:
After giving birth, it’s important to reconnect with your core muscles, particularly if you’ve experienced diastasis recti. Deep breathing exercises that incorporate abdominal contractions are a gentle and effective way to begin strengthening your core without placing undue stress on your abdominal muscles.

Evidence:
Research supports the use of deep breathing exercises as an effective way to re-engage the core muscles and promote recovery from diastasis recti. These exercises help to restore function to the transverse abdominis, the deepest layer of abdominal muscles, which plays a key role in core stability.

How to Perform:
Lie on your back with your knees bent and feet flat on the floor. Place one hand on your abdomen. Take a deep breath in, allowing your abdomen to rise as your lungs fill with air. As you exhale, gently contract your abdominal muscles, pulling your belly button towards your spine. Hold the contraction for a few seconds before releasing and taking another deep breath. Repeat this process 10-15 times. This exercise can be done daily and can be incorporated into your routine as you progress through your postpartum recovery.

4. Glute Bridges: Building Lower Body Strength

Why It’s Effective:
Glute bridges are an excellent postpartum exercise for strengthening the glutes, hamstrings, and lower back. This exercise also engages the pelvic floor muscles, making it a comprehensive movement that supports overall core stability. Strengthening the glutes and lower back is particularly important after childbirth, as these muscles play a key role in maintaining proper posture and reducing lower back pain.

Evidence:
Glute bridges are a staple in many postpartum fitness routines due to their effectiveness in targeting multiple muscle groups without placing excessive strain on the body. Research has shown that glute bridges can improve lower body strength and stability, which is essential for daily activities and overall mobility.

How to Perform:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your core and squeeze your glutes as you lift your hips towards the ceiling, creating a straight line from your shoulders to your knees. Hold the bridge position for a few seconds, then slowly lower your hips back to the floor. Repeat for 10-15 repetitions, focusing on maintaining proper form throughout the exercise. As you progress, you can increase the number of repetitions or add a resistance band around your thighs for added challenge.

5. Postnatal Yoga: A Holistic Approach to Recovery

Why It’s Effective:
Postnatal yoga offers a gentle and holistic approach to postpartum recovery, combining physical movement with mental relaxation. Yoga helps improve flexibility, strengthen muscles, and promote relaxation, making it an ideal practice for new mothers. Additionally, the mindfulness aspect of yoga can be beneficial for managing stress and reducing the risk of postpartum depression.

Evidence:
Several studies have highlighted the benefits of postnatal yoga for postpartum women. Research has shown that yoga can significantly reduce symptoms of postpartum depression and anxiety while also improving physical strength, flexibility, and overall well-being. The combination of gentle stretching, strengthening, and deep breathing exercises can support both physical and mental recovery.

How to Start:
If possible, join a postnatal yoga class led by a certified instructor who is knowledgeable about the specific needs of postpartum women. Alternatively, you can follow a guided postnatal yoga routine online. Focus on gentle poses that emphasize breathing, relaxation, and slow, controlled movements. Avoid poses that place excessive strain on the abdominal muscles, especially if you have diastasis recti. Common postnatal yoga poses include child’s pose, cat-cow stretch, and seated forward bends.

6. Modified Planks: Rebuilding Core Strength

Why It’s Effective:
Planks are a highly effective exercise for strengthening the core muscles, including the transverse abdominis, which is crucial for postpartum recovery. However, it’s important to modify this exercise to avoid placing too much pressure on the abdominal muscles, particularly if you’re dealing with diastasis recti.

Evidence:
Modified planks are recommended in postpartum exercise routines because they allow you to rebuild core strength gradually and safely. Studies have shown that modified planks can help improve core stability and reduce the risk of exacerbating diastasis recti, making them a valuable addition to any postpartum workout plan.

How to Perform:
Start on your hands and knees, with your wrists aligned under your shoulders and your knees aligned under your hips. Engage your core and slowly extend one leg behind you, keeping your back straight and your core engaged. Hold this position for 10-20 seconds, then switch to the other leg. As you build strength, you can progress to a full plank position, either on your hands or forearms, but continue to listen to your body and avoid any exercises that cause discomfort or pain.

7. Leg Slides: Gentle Core Activation

Why It’s Effective:
Leg slides are a gentle exercise that helps re-engage the core muscles and strengthen the lower body without placing excessive pressure on the abdominal muscles. This exercise is particularly useful for new mothers who are recovering from diastasis recti or who are looking to gradually rebuild core strength.

Evidence:
Leg slides are often included in postpartum workout routines due to their low-impact nature and their effectiveness in promoting core stability and strength. Research has shown that exercises like leg slides can help improve core muscle activation and contribute to overall postpartum recovery.

How to Perform:
Lie on your back with your knees bent and feet flat on the floor. Engage your core by gently pulling your belly button towards your spine. Slowly slide one leg out straight, keeping your core engaged and your lower back in contact with the floor. Slide the leg back to the starting position and repeat with the other leg. Perform 10-15 repetitions on each side, focusing on maintaining proper form and controlled movements throughout the exercise.

8. Cat-Cow Stretch: Enhancing Spinal Mobility

Why It’s Effective:
The cat-cow stretch is a gentle and effective way to improve flexibility in the spine, reduce lower back pain, and engage the core muscles. This exercise is particularly beneficial for new mothers who may be experiencing discomfort or stiffness in the back due to the physical demands of pregnancy and childbirth.

Evidence:
The cat-cow stretch is a common component of postnatal exercise routines because of its ability to promote spinal mobility and reduce discomfort in the postpartum period. Research has shown that this exercise can help alleviate lower back pain and improve overall spinal mobility, making it an essential movement for postpartum recovery.

How to Perform:
Start on your hands and knees, with your wrists aligned under your shoulders and your knees aligned under your hips. Inhale as you arch your back, lifting your head and tailbone towards the ceiling (cow position). Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine (cat position). Repeat this sequence slowly and fluidly, focusing on your breathing and the movement of your spine. Perform 10-15 repetitions, or as needed, to relieve tension and improve spinal mobility.

9. Side-Lying Leg Lifts: Strengthening the Hips and Glutes

Why It’s Effective:
Side-lying leg lifts are an excellent exercise for targeting the hip abductors and glutes, which play a crucial role in stabilizing the pelvis and supporting overall lower body strength. Strengthening these muscles is particularly important after childbirth, as they help to maintain proper alignment and reduce the risk of pelvic floor dysfunction.

Evidence:
Research has shown that side-lying leg lifts can effectively improve hip strength and stability, which is essential for postpartum women who may be experiencing pelvic discomfort or instability. This exercise is also beneficial for improving overall lower body strength and function.

How to Perform:
Lie on your side with your legs straight and stacked on top of each other. Rest your head on your bottom arm, and place your top hand on the floor in front of you for support. Engage your core and slowly lift your top leg upwards, keeping it straight and in line with your body. Hold the lift for a few seconds, then lower the leg back down with control. Repeat 10-15 times on each side, focusing on engaging the glutes and maintaining a stable core throughout the exercise.

10. Pelvic Tilts: Easing Lower Back Pain

Why It’s Effective:
Pelvic tilts are a simple yet highly effective exercise for mobilizing the lower back and re-engaging abdominal muscles. This exercise is particularly beneficial for new mothers who are experiencing lower back pain or discomfort, as it helps to gently reintroduce movement to the lower back and core.

Evidence:
Pelvic tilts are often recommended by physical therapists as part of a comprehensive postpartum recovery plan. Research has shown that pelvic tilts can help alleviate lower back pain, improve core stability, and support overall spinal health.

How to Perform:
Lie on your back with your knees bent and feet flat on the floor. Place your hands on your lower abdomen. As you exhale, gently tilt your pelvis upward, flattening your lower back against the floor. Hold the tilt for a few seconds, then release and return to the starting position. Repeat this movement 10-15 times, focusing on controlled, gentle movements. This exercise can be performed daily to help alleviate lower back pain and promote overall spinal health.

Conclusion

Postpartum recovery is a gradual and individualized process that requires patience, self-compassion, and careful attention to your body’s needs. The exercises outlined in this guide are by no means exhaustive and are designed to help you safely and effectively re-engage with exercise, improve your mental health, and support your overall well-being during the postpartum period.

It’s important to remember that every woman’s postpartum journey is unique, and there is no one-size-fits-all approach to recovery. The American College of Obstetricians and Gynecologists (ACOG) emphasizes the importance of personalized care, so it’s crucial to listen to your body and consult with your pelvic floor specialist like the ones at South Island Physiotherapy before beginning or progressing any new exercise routine. This is especially important if you have specific concerns, such as diastasis recti, pelvic floor dysfunction, or complications from childbirth.

As you incorporate these exercises into your postpartum workout routine, remember to take it slow and allow your body the time it needs to heal and rebuild. By doing so, you’ll be taking important steps towards a healthy recovery and a stronger, more resilient body, setting the foundation for long-term health and well-being.