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Post Pregnancy Workout Series: Week 1-6

Post Pregnancy Workout Series: Week 1-6

Congratulations mommy!

You’ve been through a lot! Therefore you must take things slow for the first few weeks.
This should be easy since you probably have enough on your plate with your little one, day and night.

 

Here are a few things you can start doing for yourself.

 

Get plenty of sleep and de-stress

Your body needs a lot of rest after the strain of childbirth. So – and I know you’ve probably heard this before, try and sleep when your baby sleeps. Easier said than done, I know. However, your sleep is extremely important since it can determine how you feel and react throughout your waking hours. Getting enough rest also benefits your milk production, if you are breastfeeding.

 

Eat healthy foods and stay hydrated

If you can, aim for small meals more often throughout the day, with lots of fruits and veggies.

If you are breastfeeding, it is extra important to eat healthily. Make sure you are getting plenty of different kinds of fatty acids by taking a good quality omega 3 supplement and eating different kinds of seeds and nuts and organic butter, preferably from grass-fed cattle. If you prefer getting your omega 3 from eating fish, like salmon, make sure that it’s not bred, but wild salmon, and that it’s caught in pure waters, nowhere near outlets of factory waste.

Drink plenty of water!
If you’re a tea drinker and are breastfeeding, please note that there are some herbs you should avoid.

 

Breastfeed – if you can

This will help your uterus to reach pre-pregnancy size faster.

 

Bodywork and exercising

If you’ve had a cesarean, please ask your healthcare practitioner, before you start doing any exercises!

 

Stretching

Holding a baby all day long can really put a strain on your muscles – so much that it can block the flow of your nerves and blood. Therefore it’s always good to make stretches a part of your daily routine.

Stretch your neck, back, shoulders and chest muscles, as they tend to get tight from nursing and holding your baby.

 

Walking

If you can, take 30-minute walks, two times a week.
Start with just a few minute walks around the bed, and work your way up to the 30 minutes outside.

 

Pelvic Floor Exercises

Do pelvic floor exercises – every day!

Kegel exercises

Start Position: Lie on your back with your knees bent and pointing up and feet on the floor/bed.

  1. Tighten your pelvic floor muscles – like you want to prevent yourself from peeing
  2. Hold for 5 seconds
  3. Relax for 5 seconds

Repeat 5 times

Pelvic Tilts

Start Position: Lie on your back with your knees bent and pointing up and feet on the floor/bed.

  1. Tighten your pelvic floor muscles – like you want to prevent yourself from peeing – and push your feet down, lifting your hips and squeezing your glutes
  2. Hold the lift and squeeze for 3 seconds.
  3. If you can, repeat this lift and 3-second squeeze 10 times
  4. Relax for 1 minute

Repeat 2 more times – if you can

 

Core Muscle Contractions

Start by simply contracting the core muscles. This can be done anytime, anywhere by pulling your navel and your lower ribs towards the spine and holding it there for a few seconds. Imagine that you’re zipping up some tight pants and buttoning a tight blouse.

Abdominal contractions

Start position: On all fours, with hands stacked under the shoulders and knees stacked under the hips.

  1. Pull your navel towards your spine, like you want to button a really tight shirt and zip up those tight pants
  2. Hold for 10 seconds – start with 5 and work your way up to 10
  3. Relax the muscles for 10 seconds

Repeat 10 times

Lower abdominal contractions

Start position: Sit on a chair with both feet on the floor.

  1. Tighten your pelvic floor muscles – like you want to prevent yourself from peeing – and gently lift one foot off the floor
  2. Hold for 5 seconds
  3. Do 5 times for each leg

 

As a mom to a newborn, the most important thing you can do is being there for your little one!

So remember, when you feel good and rested, you’ll feel more energized, resulting in more happy moments with your precious little bundle of joy.

 

Read more about exercising post-pregnancy, as well as Part 2 in the Post Pregnancy Workout Series: Week 7-12.

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A health and nutrition nerd and a mother. I'm an internationally certified fitness instructor. Currently, I'm studying BA in Nutrition and Health and working as a yoga class and a strength training class instructor.
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