Postpartum Exercises, Solo & w/ Baby | River Root Counseling, LLC

Postpartum Exercises, Solo & w/ Baby

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10 Postpartum Exercises for You, Plus 10 Baby and Me Exercises

Postnatal exercise is not only good for you physically, but also good for mood and stress levels. Research shows that a regular exercise program soon after giving birth helps reduce the risk of postpartum depression. Taking a few minutes a day to dedicate to your body can help you stay centered and feel more in tune with yourself, mentally and physically. Our bodies change during pregnancy and birth. You may feel out of control of your physical body as well as your emotions and schedule. Making time for yourself with an exercise routine can help you take back some of that control, if only for a few minutes a day.

Before you jump in, talk to your doctor. Most physicians will recommend waiting six to eight weeks after your birth to start any type of exercise. This can vary with individual health situations, so make sure to clear your desired activity level with your doctor. If you have bleeding, excessive soreness, headaches, or any other unusual symptoms when or exercising, stop and call your doctor immediately for advice.

Postpartum Exercises to Build Strength and Stamina

  1. Walking – Walking is the simplest form of new mother exercise. Start slow and increase pace and length. You can even strap on baby for added weight once you’re cleared through your physician.
  2. Deep belly breathing with abdominal contraction – You can begin this exercise an hour after giving birth. It helps relax muscles and strengthen core area. Sit upright and breathe deeply, contracting and holding abs tight while inhaling and relaxing muscles while exhaling. Increase the amount of time you hold your abs tight over time.
  3. Head lifts, shoulder lifts, and curl-ups – These help strengthen core muscles. Lie flat on your back, relax your belly as you inhale, as you exhale lift your head and neck. Inhale as you lower your head. Once you can do 10 head lifts with ease graduate to shoulder lifts. As you exhale raise head and shoulders off the floor. Lower on an inhale. When you’ve mastered these move to curl-ups, lifting your torso to your waist off the floor.
  4. Kneeling pelvic tilt – Start on all fours, with toes to floor behind, arms straight down from the shoulder line. As you inhale, pull buttocks forward, tilting your pelvis and rotating pubic bone. Hold for count of three and release.
  5. Kegels – These help tone the bladder muscles. Contract muscles that control urinary flow. Repeat with longer holds. Try for 10 times per session, three times a day.

As you heal and strengthen…

6. Upper Body Exercises – Use cables, resistance bands, or light dumbbell weights (2-5 lbs). If using weights bend forward at waist slightly, otherwise stand straight. Keeping shoulders square and knees unlocked. Engage your core and pull up, bending your elbow to a 90 degree angle by the side of the body. Lower/retract the arm and repeat 10 reps on each arm. This exercise works the upper back, triceps, and biceps.

7. Wall Plank Rotations – These are especially good if you’re healing from a C-section. Stand facing a wall with feet planted about 2 feet away. Rest your forearms against the wall to form a plank position. Slowly rotate your body out to make a side-plank position on the wall. Hold for two counts and return to starting position. Alternate sides repeating 10 reps on each side.

8. Wall Push-Ups – Stand 2 feet from wall and place hands on the wall. Push your body out, keeping your core engaged. As you increase upper body strength you can move to elevated push-ups on a stool or bench, and then to the floor.

9. Cat/Cows – On all fours with shoulders above hands arch your back drawing in your navel, head hanging (cat). The press your belly towards the ground and bring your head up (cow). Repeat 10 reps. This helps work your core.

10. Supine Leg Lifts – Start laying out straight on floor/ground. Bring legs straight up at ninety degree angle from your waist. Inhale and slowly lower legs. For modifications lower one leg at a time and/or bend your knee(s). This helps strengthen pelvic and abdominal muscles.

In the beginning you may only be able to exercise 15 minutes a day. That is fine. Building a routine for yourself is the most important thing. Add in music if that lifts your mood further.

Baby and Me Exercises

If you’re struggling with getting exercise time in, add in baby! I’ve gathered 10 simple baby and me exercises that are fun for you and your baby. Be sure you’re cleared for lifting and talk with your doctor about your plans before attempting any exercise.

  1. Bicep building kisses – Pick up your baby underneath their armpits. Hold them out with elbows at a ninety degree angle. Pull them up and towards you and give them a kiss. Return them to start position and repeat. Chances are you and baby will be giggling in no time.
  2. Crab hugs – Sit down and place your feet in front of you flat on the ground, hip distance apart. Place baby on your lower stomach straddling your hips with their legs. (Note baby must be able to sit up and have good back and muscle control. For younger babies, you can strap them in a front carrier.) Put your arms behind you with fingers facing feet. Lift you hips off the ground. In the beginning you may just want to repeat, up, down with baby on your abdomen. When you’re ready, starting with hips in up position, bend your elbows like a backwards push up. This will help strengthen arms, back, and core.
  3. Push-ups with kisses – This is great with a young baby. Lay baby on floor and get in plank position above them. For modified version set your knees on the floor. Do a push up and lower your torso to your baby giving them a kiss each time. Again, great for laugh factor.
  4. Calf muscle building – Hold your baby in center of chest (or have them in a front carrier). Place feet hip distance apart. Push up on your toes and then slowly lower yourself to your flat feet again. Repeat.
  5. Lunges with cuddles – As with calf raises, hold baby against your chest or have them in a front carrier. Move one foot forward to a lunge position. Repeat and switch legs.
  6. Cuddle and squat – Squats with baby in your arms or in a carrier.
  7. Flying legs – This is super fun for baby when they’re 5-6 months and up. Lie on floor and position baby on lower legs. Bring your feet to your butt then raise them into the air. Make sure baby is holding on and listen to their squealed delights.
  8. Twist a baby – Sit on ground with knees bent. Sit baby on one side. Raise feet off floor a few inches. Lift them under their armpits and transfer them to the other side. Repeat.
  9. Sit ups with kisses – Lay or sit baby on torso and give them a kiss each time you sit up.
  10. Rowing your boat – Sit on the ground with knees bent. Place your baby on your lap. Hold legs with hands just under knees. Roll backwards onto your back. Add a tune like Row, Row, Row, Your Boat for additional fun.

Playing music and/or singing tunes can add another dimension of fun to your exercises with baby. Interactions like these promotes their development and helps you get in a workout!

In health,

Danielle Older, MSW, LISW-S, CCTP

Owner/Therapist

330-595-4575

River Root Counseling, LLC

Client Portal: https://danielleolder.clientsecure.me/sign-in