Safe And Effective Postpartum Workouts For New Moms
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Safe And Effective Postpartum Workouts For New Moms

As a new mom, you’ve probably been told to take it easy when starting an exercise routine. And you should – your body is undergoing massive changes and needs time to heal after childbirth.

But that doesn’t mean that you can never again enjoy the incredible benefits of physical activity and fitness!

With proper guidance and knowledge, post-partum mothers like yourself can pursue exercise in a safe and effective way – freeing you up for more energy, less stress, better sleep, and improved mental outlooks!

In this blog post, I want to inform all new moms like you, how they can easily incorporate safe and effective postpartum workouts into their lives in the most optimal way to accommodate life with a new baby and time to work on themselves.

Start Small When Beginning Your Postpartum Workouts

After you’ve had a baby it’s an understatement to say that your body has been through A LOT!

You’ve undergone immense changes to your body and now you’re trying to recover from it by starting postpartum workouts so it’s important not to move too fast!

I recommend new moms start their workout journey with low-impact exercises.

These workouts are safe and effective for new moms who are still adjusting to motherhood. Instead of hitting the gym for an intense cardio session, I suggest taking short walks with your baby or practicing gentle yoga poses.

Not only will these exercises help your body heal after childbirth, but they will also give you the energy and confidence to tackle more challenging workouts in the future.

Restrengthen Your Core

An area of focus that’s always recommended when beginning postpartum workouts is the abdominal muscles.

Pregnancy can cause significant changes to a woman’s abdominal muscles so it’s essential that these muscles are reconditioned and strengthened gradually.

Many women experience changes to their pelvic floor and abdominal muscles, which can make traditional exercises more challenging.

However, this doesn’t mean that restoring core strength is impossible.

By selecting exercises that are catered specifically to postpartum requirements, new moms can regain their strength and confidence.

Examples of modified core exercises for postpartum moms include pelvic tilts, heel slides, bird dogs, and modified planks.

A Variety Of Cardio

As a postpartum mom, incorporating cardio exercises into your workout routine can seem daunting as you’ve just had a baby and your body isn’t used to the physicality of cardio workouts.

It’s crucial to find safe and effective workouts that won’t compromise your healing process but will still provide the cardio benefits you need.

Luckily, there are plenty of cardio options new moms can incorporate into their postpartum workouts, such as walking, cycling, and swimming. These exercises are excellent for improving cardiovascular health without putting too much pressure on your body.

Additionally, look for postnatal workout programs specifically designed for new moms to ensure that you’re doing exercises that are tailored to your postpartum needs and your current physical fitness.

Incorporating cardio into your postpartum workout routine will not only improve your physical and mental well-being but help you feel strong and energized as a new mom!

Listen To Your Body

I cannot stress enough the importance of listening to your body when starting your postpartum workouts.

After pregnancy and childbirth, a mother’s body goes through numerous changes and experiences a significant stress load.

This makes it crucial to choose safe and effective postpartum workouts that help your body regain its strength and energy.

Without being attentive to your body’s signals, you can easily become susceptible to injuries, postnatal depression, and fatigue. Therefore, it is vital to take your time and gradually progress with exercises that suit your body’s needs and fitness level.

Remember that every woman’s postpartum journey is unique, and you deserve to feel confident, strong, and healthy for yourself and for your kids!

Need A Little Extra Help To Restore Your Body After Pregnancy?

Becoming a new mom is a rollercoaster experience and often it can be useful to get a little extra help and support from an expert to help you begin to restore your body after pregnancy.

Here at Breakaway PT, we’re currently offering a free mom-strong assessment where you can come into our family-friendly clinic and chat with one of our expert physical therapists about how we can help you get back to feeling your best in your post-partum journey!

Ask any questions you may have and get peace of mind so you can start making the progress you’re craving by arranging your free mom-strong assessment.

Give us a call at 410-721-6333 or fill in our simple web form to arrange your free mom-strong assessment today.

Other Resources For Moms And Pregnancy

Why not download my book filled with tips and guides for moms who want to be stronger, happier, and live their best lives so their kids can continue to thrive and grow?

Download My Book “Mom Strong: Pregnancy And Beyond” Here!

Read Our Blog – 5 Vital Tips To Restore Your Body After Pregnancy 

Read Our Blog – How Long Does It Take To Strengthen Pelvic Floor Muscles?

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Shaina Clemons

Shaina Clemons

Shaina is the founder and owner of Breakaway Physical Therapy.  She received her Doctorate of Physical Therapy from the University of Maryland Baltimore, along with a Bachelor's degree from Towson University.   Shaina is an Ironman triathlete, with a love of all sports. Exercise is her passion, which plays an important role in both her personal and professional life.  In her free time, Shaina enjoys spending time with her husband and three young children.  Shaina's love of snowboarding led her to her career choice many years ago. 
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