5 Post-Pregnancy Exercises for New Moms

Hiba Nauman Feb 20 2016

One of the dreaded things about post-pregnancy is the big belly that hangs around your waist. Post pregnancy can be very traumatic, physically, mentally and emotionally. Not only you are overwhelmed by a new kind of love you didn’t know existed, you are also introduced to the concept of sleepless nights (which too you didn’t know existed). All the responsibilities and work can really get to your head. In times like these, women often tend to forget how important it is for them to take care of themselves.

Carrying a child for 9 months is not an easy thing, and giving birth is another trauma. The body needs a lot of healing. Your hormone levels are all messed up, on top of that, the new responsibility can be very stressful. It is important to improve your cardio-muscular fitness, and improve blood supply to all parts of the body. Exercise will help relieve post-partum depression caused by hormonal changes as well as the stress. These things can have a negative impact on your body; hence, new moms need to focus on some basic exercises.

*Consult you gynecologist before opting for a workout regime.

1. Walking- For the Whole Body


As simple as it sounds, walking is highly beneficial. It helps build your stamina and has a healthy affect on your body. It helps you ease into an active routine after pregnancy.

Start off with light walking, and then eventually increase your pace. Make sure your stitches (in case of a c-section) are healed and you don’t have any post pregnancy complications. Once you get in the flow of walking faster, you can add weights too. You can change your routine by walking or jogging in a zigzag pattern to target different muscles.

2. Pelvic Tilt- For Your Abdominal Muscles

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Pelvic tilt will strengthen your abdominal muscles, along with the area that has your bladder and uterus.

  1. Lie straight on the floor with your knees bent.
  2. Tighten your abdominal muscles, which will cause your back to flatten, and bend your pelvis slightly upward.
  3. Hold that position for 10 seconds.
  4. Repeat 5 times.
  5. And work up to 20 repetitions.

3. Yoga Boat- For Core and Back


Yoga boat also focuses on your core. After pregnancy your core muscle become weak and at times the ligaments, that are supposed to keep your pelvis aligned become lax. This leads to instability in your hip bone.

  1. Sit on the floor with your knees bent.
  2. Brace your abdomen; slightly lean your torso back.
  3. Lift your feet off the floor.
  4. Make your lower legs parallel to the floor, back is straight and legs form ninety degrees from the legs.
  5. Hold this position for 30 seconds.

4. Kegels- For Your Bladder Muscles

Image of fit young woman relaxing on yoga mat. Female lying on floor - Savasana

Incontinence is common after childbirth. Kegels will help you tone your bladder muscles and avoid problems related to urination. The longer you do the kegels, the less there will be a chance of the leaky while you sneeze or laugh.

  1. Contract and hold the muscles that you use while urinating.
  2. Hold it for 10 seconds, then release.
  3. Try to do this 10 times per session, 3 times a day.

5. Side Plank- For Post Pregnancy Belly

side plank

This may help improve hip strength and stability.

  1. Lie on your side with your elbow under your shoulder.
  2. Stack your hips and feet, stabilize your core, and lift your hips off the floor until your body forms a straight line.
  3. Hold here for at least thirty seconds.
  4. Repeat on the other side.


Hiba Nauman

Hiba Nauman:

'Hiba is a dental student with a flair for writing. She takes caffeine very seriously, and loves experimenting with art. She strives to be a dental surgeon someday who not only performs surgeries but also spreads health awareness and free smiles.