Having a baby is a massive life change, and every woman’s journey through trying to conceive, pregnancy and childbirth is different. But exercise can help.

Once your doctor gives you the go-ahead, start with low-impact aerobic exercise and pelvic floor and abdominal strengthening exercises. Keep reading the article below to learn more about Postpartum Workout.

Aside from swimming, walking is one of the best low-impact aerobic exercises that you can do during your postpartum recovery. According to the American College of Obstetricians and Gynecologists, you should try to exercise at least 20 to 30 minutes each day of a light aerobic activity like walking. As you get stronger, you can gradually increase the duration and intensity of your workouts.

It’s important to start out slow and listen to your body. If your joints feel loose or you notice that your bleeding has gotten heavier, stop exercising and talk to your practitioner about when it’s safe to resume your routine.

Getting back into your fitness routine can be challenging. Finding the time, energy and motivation to exercise can be even harder when you’re juggling a newborn, but experts agree that including gentle exercise in your daily routine can speed up your postpartum recovery, reduce feelings of depression and boost your overall health.

Walking is a great exercise to include in your postpartum workout because it’s easy on your joints and it helps strengthen the muscles in your back and pelvic floor. It’s also a safe form of aerobic exercise that you can start doing as soon as your doctor approves it, especially if you had a vaginal birth. Just make sure to avoid strenuous activities, such as pushing a stroller up a steep hill, in the weeks after you’ve given birth, as this can strain your muscles.

Kourtney Kardashian kicked off her return to the gym with a 30-minute walk on the treadmill that she described as her “first workout post baby.” She used a popular 12-3-30 workout, which is a combination of an incline setting, speed and time that’s been popularized by social media fitness stars, such as Lauren Giraldo.

Other safe walking workouts for your postpartum recovery can include taking laps in the pool, joining a local baby-friendly running group or joining a community walking club. You can also begin doing bodyweight strength training and incorporating free weights once your doctor has cleared you. It’s important to wait until your lochia has stopped spotting and any stitches have healed before you attempt any strenuous exercises, such as weight lifting or cardio, that put additional stress on the pelvic floor and abdominal muscles.

Yoga

Practicing yoga as part of your postpartum workout is a great way to get back to your pre-pregnancy body. It is an effective workout that tones muscles in the arms, legs and shoulders, reduces back pain and improves digestion, making it a good choice for new mothers. In addition, it can be a great workout for weight loss, helping to shed extra pounds that may have been gained during pregnancy and inculcating healthy eating habits.

When you do yoga, you should always start slowly and listen to your body. You should only do as much exercise as your body can handle. You should also be careful not to overstrain your abdominal muscles as you regain strength. If you had a cesarean section, it is especially important to avoid any exercises that put strain on your abdominal wall and core muscles for a minimum of six weeks after delivery.

A regular yoga practice can help you relax and build mental clarity, which are vital for postpartum recovery. You can also join a postpartum yoga class to meet other new mothers and establish a community for support. You can find online classes that are specifically designed with new moms, which are convenient and easy to fit into your schedule.

Many postpartum yoga classes incorporate baby yoga, which allows you to bond with your child while still getting in a workout. This is a great option for new mothers who don’t have the time or energy to attend traditional classes. However, you should always check with your doctor before engaging in any activity that involves the use of your abdominal muscles after a C-section.

When you’re ready to start your yoga routine, try the Cat-Cow pose. This beginner yoga exercise will strengthen back muscles and promote better posture, which can alleviate back pain. You can also do a simple bodyweight workout with a Tabata-style pattern of 20 seconds of work followed by 10 seconds of rest. Start out with a few rounds and increase the number of reps as you feel stronger. Make sure you don’t lock your knees as this can put too much stress on the ligaments.

High-Intensity Exercises

Many women are eager to get back to their pre-baby bodies as soon as possible. This is especially true if they exercised regularly before pregnancy. However, getting back into shape after a baby takes time. Sleep deprivation, hormonal changes, breastfeeding schedules, and finding a good workout plan that can fit around a newborn are all factors to consider.

When it comes to postpartum exercise, most experts recommend a slow and steady return to exercise. This can help reduce the risk of complications such as uterine hernias, muscle tears, bladder leakage and more. This includes avoiding high intensity exercises and activities that require a lot of bouncing movements, such as aerobics, dancing and kickboxing.

However, this doesn’t mean that women cannot do any cardio or weight training at all. Low impact HIIT workouts can be a great option. These are exercises that combine bursts of high-impact activity with periods of low intensity or rest. They burn calories, increase metabolism and strengthen the entire body.

In addition to cardio, a good postpartum workout should include some strength training. It’s best to start with lower weights and gradually build up. Bodyweight exercises are a good place to start, such as squats and modified push-ups. Using resistance bands can also be helpful for building strength.

Another recommended exercise is the side plank leg lift. This exercise can be challenging, so it’s important to start slowly and build up to this pose as you become stronger. To do a side plank leg lift, lay down on the floor and engage your deep abdominal muscles. Lift your legs up into the air so that only your forearms and toes are touching the ground in a straight line. Hold for a few seconds and then repeat 1 to 2 times.

It’s also important to remember that a workout plan should always be adjusted for pain and discomfort. If you are experiencing pain, try reducing the duration or intensity of the exercise and see if it improves. If the pain continues, then it’s a good idea to talk with your doctor or health care provider about what is safe for you.

Low-Intensity Exercises

The key to successful postpartum fitness is to take it slow. Co-founder Kayla Itsines took her first workout just a couple of minutes and increased the duration and intensity as she felt more comfortable. She recommends listening to your body and gradually increasing the frequency of workouts, and starting with low-intensity exercises to rebuild core strength.

She also suggests incorporating light weight training, as it’s important to retrain the muscles that were turned off during pregnancy. “Start with a light weight that you can complete 12 to 15 reps of without feeling super fatigued,” she says. This helps to retrain core and back muscles that were weakened during pregnancy.

Swimming is another great low-impact cardio exercise for new moms. It’s gentle on the joints and can help to strengthen the pelvic floor and core muscles, but it’s important to check with a healthcare professional before adding this to your routine. They can offer insights into your specific needs, such as how much bleeding you had during and after pregnancy or if any stitches are left open.

Other low-intensity workouts include the plank, a simple exercise that targets your obliques and core muscles. To do the plank, lie on your stomach, with your forearms and toes resting on the floor. Contract your core muscles, keeping your hips, knees and shoulders aligned, for 30 seconds to a minute or longer as you get stronger.

For an added challenge, try the side plank leg lift, a modification of the standard plank, which engages your glutes and core muscles even more. Lie on your right side with your forearms and toes on the floor, and lift your legs by stacking them over each other, then flexing your ankles so that only your toes touch the floor. Hold the position for 30 seconds to a minute or more, and then repeat on the other side.

If you’re unsure what workouts are safe for you during your postpartum recovery, it’s always best to consult with a healthcare professional and consider working with a pelvic floor physical therapist for additional insights into your specific needs. A professional can create a personalized exercise program that fits around your unique schedule and helps you build strength slowly over time. They can also support you to overcome any challenges that may arise as you get back into exercising, such as pain, dizziness or a weakened pelvic floor.