After pregnancy, it's often essential to engage in exercises that promote overall well-being, aid in recovery, and address specific postpartum concerns like weight gain, leaky bladders or back pain. We’ve put together some exercises that are generally considered beneficial after pregnancy to help you get back on track and feeling your best, highlight the benefits of exercise after pregnancy.

Before you dive in, please note that you should always consult a medical professional before engaging in any type of postpartum exercise to ensure you’re at the best health and mind frame for undergoing the activities safely. Visit the NHS website for helpful articles on how to manage mental and physical health after baby, including where to turn for support. 

1. Low Impact Pregnancy Exercise: Walking

Walking is beneficial postpartum for several reasons, and it's a great way to ease back into exercise after having a baby. Low impact and easier to fit into your busy day with baby, walking offers not only the chance to get some fresh air, but the opportunity to get your heart rate up without pushing you too hard. If you’re dealing with lingering discomfort, walking is generally gentle on the joints and can help improve our overall cardiovascular fitness.

Whether you take a walk around your area, or spend some time on our Treadmills for your low-impact cardio workout, simply walking can be a fantastic exercise for weight loss after pregnancy.

2. Pelvic Floor Exercises After Pregnancy: Kegels

Concentrating on your pelvic floor exercises after pregnancy is often an essential for most women after they give birth. During pregnancy, downward pressure and effects from hormones can cause stretching and tiring of the pelvic floor muscle causing incontinence and discomfort for mum after birth. Kegels, or pelvic floor muscle exercises, are a fantastic way to combat the after effects of its stretching and are often an integral part of the journey back to great health for new mothers. 

You can perform kegel exercises in various positions – lying down, sitting, or standing. With regular practice, they can be seamlessly incorporated into your daily routine, improving your bladder control and overall pelvic support:

• Tighten and draw in your buttocks, as if you're holding in gas.

• Squeeze around your vagina and bladder (urethra), mimicking the action of stopping urine flow.

• For long squeezes, hold for as long as you can, up to 10 seconds, and then release.

• For short squeezes, rapidly contract the muscles and immediately release. Repeat until your muscles fatigue.

Strive to work up to 10 repetitions of each exercise, aiming for at least 3 sessions per day. Consistency and proper technique are key to reaping the full benefits of pelvic floor muscle exercises after pregnancy.

3. Stomach Exercises After Pregnancy

Stomach exercises after pregnancy can be a key factor in your postpartum fitness journey. For many women, the muscles in the stomach can become separate during pregnancy as the womb grows to accommodate the baby, causing the muscles to separate - a common condition called diastasis recti, or divarication. 

The condition will usually sort itself out up to eight weeks after giving birth however, there are ways you can help your body along in the process, as well as being mindful of correct posture when standing and seated. 

After giving birth, it's important to approach stomach exercises with care, considering the changes your body has undergone during pregnancy. Here are some gentle and effective stomach exercises you can do postpartum:

• Pelvic Tilts:

• Lie on your back with knees bent and feet flat on the floor.

• Inhale, then exhale as you tilt your pelvis upward, engaging your core muscles.

• Hold for a few seconds and release.

• Diaphragmatic Breathing:

• Sit or lie comfortably.

• Inhale deeply, allowing your diaphragm to expand.

• Exhale fully, drawing your abdominal muscles gently toward your spine.

• Focus on breathing deeply and engaging your core with each breath.

• Transverse Abdominis Activation:

• Lie on your back with knees bent.

• Inhale deeply, and as you exhale, gently draw your navel toward your spine.

• Hold for a few seconds and release.

• Seated Leg Lifts:

• Sit on the edge of a sturdy chair with your back straight.

• Lift one leg at a time, extending it straight in front of you.

• Lower the leg back down without letting your foot touch the floor.

• Repeat on the other leg.

• Modified Plank:

• Start on your hands and knees.

• Extend one leg straight back and then the other, forming a straight line from head to heels.

• Hold the position for a short duration, ensuring proper alignment.

• Gentle Abdominal Bracing:

• Stand or sit with a straight posture.

• Inhale deeply, and as you exhale, gently contract your abdominal muscles without holding your breath.

• Hold for a few seconds and release.

Remember to start slowly and gradually increase the intensity of your stomach exercises after pregnancy as your body recovers. Be mindful of any discomfort or pain, and consult with your healthcare provider before beginning any postpartum exercise routine. 

Exercises to Avoid After Pregnancy

After a pregnancy it’s vital that certain workouts are avoided to ensure a healthy recovery of your body; including the abdomen, core muscles, and pelvic muscles. The following exercises are exercises that you may want to avoid, or exercises you should consult with your Doctor before doing during a workout:

• Intense Cardio Workouts:

  • Steer clear of high-intensity cardio workouts that could strain the abdominal muscles or involve sudden movements.

• Unsupported Twists:

• Exercises that involve unsupported twisting of the torso, especially those that engage the oblique muscles heavily, should be avoided.

• Strenuous Yoga Poses:

• Certain yoga poses, especially those that involve deep twists or intense abdominal engagement, may not be suitable during the initial recovery period.

• Leg Raises:

• Lifting both legs while lying on your back can put pressure on the abdominal area and is best avoided during the early stages of recovery.

Exercises to Avoid After a C-Section 

After a C-section delivery, it's crucial to avoid certain exercises during the initial stages of recovery to prevent complications and promote proper healing. Here are exercises that are generally recommended to be avoided after a C-section:

• High-Impact Activities:

• Activities that involve jumping, running, or abrupt movements can put strain on the incision site and abdominal muscles. Avoid high-impact exercises until your healthcare provider gives the green light.

• Heavy Lifting:

• Refrain from lifting heavy objects, including weights, as this can strain the abdominal muscles and the healing incision.

• Crunches and Sit-ups:

• Traditional crunches and sit-ups can place excessive stress on the abdominal area, potentially causing discomfort and hindering the healing process.

• Twisting Movements:

• Avoid exercises that involve twisting at the waist, as this can strain the abdominal muscles and the incision site.

• Planks and Intense Core Workouts:

• Intense core exercises, such as extended planks or intense abdominal workouts, should be avoided initially. These can strain the abdominal muscles and delay healing.
  

Always consult with your healthcare provider before resuming any exercise routine after giving birth. They can provide personalised advice based on your specific recovery progress and any individual considerations. It's essential to start with gentle movements and gradually progress as your body heals.

Plan Your Fitness Journey With Village Gym

Getting back into fitness after a long hiatus, such as with a pregnancy, can be very challenging. Knowing how best to train your body, when to push yourself, and when to limit your workouts is vital to both your continued fitness as well as your overall recovery.

At Village Gym, our personal trainers can provide you with ample support. With high-end gym equipment at your disposal, our fitness experts can help you reach your recovery and fitness goals alongside your medical professional.

Why wait? Book a tour at your local Village Gym today.

FAQs About Exercising After Pregnancy

How soon can I exercise after giving birth?

You should always consult with a medical professional that is qualified and able to give you specific details about your body and its recovery time. However, in general, it is best to wait until after your 6 week postnatal check in before you start working out again. However, with your Doctor’s approval, you can begin working out sooner.

How soon can you do squats after giving birth?

Much like general exercise, you can resume doing squats around 6 weeks after birth or as soon as you feel able - however you should always consult with your Doctor before conducting postnatal exercises. This includes squats.

What exercises can I do 2 weeks postpartum?

It is recommended that at such an early stage of your body’s postpartum recovery that you should only engage in light physical activity with your Doctor’s approval. It is also vital that should you choose to workout at this stage of postpartum that you avoid exercises that will over stress your lower abs, pelvic floor, and tissues associated with these areas and muscle groups.