These postpartum exercises will help you reclaim your strength and glow

Becoming a mum is a beautiful, life-changing experience, but it also comes with its own set of challenges. Between the sleepless nights and constant demands of your newborn, it can be hard to prioritise your own well-being. But here’s the truth: your body and mind deserve attention too.

 
As every mother’s postpartum journey differs, doctors recommend waiting six to eight weeks before exercising. Alluding to the type of pregnancy and delivery that you underwent, mothers who experienced complications during their pregnancy are advised to wait for a few more weeks before working out. Besides, there really is no point in rushing your fitness journey given that it might cause you more harm than good in the long run.

Why postpartum exercise is good for you

Exercising regardless of the stage of life you are at is essential. Likewise, postpartum exercise brings a range of benefits to your body and mind. It affords you an excuse to focus on yourself given that the tiny human you brought into this world is probably the only thing you actually care about now.

A boost to not only your physical but also mental strength, the following exercises will help improve your mood, promote better sleep, strengthen and tone abdominal muscles that were stretched during pregnancy as well as help with weight loss.

Postpartum exercises

Bicep curls

Begin with your arms at your sides, palms facing forward, and fully extended. Hold a light weight in each hand. Lift your hands until your elbows are bent at a 90-degree angle, keeping your wrists straight. Lower your hands and repeat 10 times on each side.

Single-arm rows

These exercises can be performed using a cable, resistance band, or dumbbell. Begin with a light weight, typically between 1 to 3 kg. Maintain square shoulders throughout the movement. If using a cable or band, stand upright. If you’re using a dumbbell, hinge slightly at the waist and keep your knees relaxed. Engage your core and pull your arm back, holding the weight until your elbow forms a 90-degree angle alongside your body. Return to the starting position and repeat for 10 repetitions before switching arms. This targets your upper back, triceps, and biceps.

Diaphragmatic breathing

Start by lying on your back with your legs extended and your arms resting at your sides. Take a deep inhale, allowing your belly to expand fully. As you exhale, release all the air and press your lower back firmly into the floor. This gentle postpartum ab exercise helps engage your core while promoting relaxation.

Cat-cow in tabletop

Start on all fours, ensuring your shoulders are aligned over your hands and your hips are positioned above your knees. Round your back upward, pulling your navel in, and allow your head to hang down into the cat position. Next, lower your belly toward the floor while lifting your head and gaze toward the ceiling to move into the cow position. Alternate between cat and cow for 10 repetitions. This exercise engages your core and stretches the muscles in your back and neck.

Dead bugs

Lie on your back with your arms and legs extended straight up toward the ceiling. Inhale as you lower your left arm overhead (toward your head) and your left leg downward. Exhale as you return both to the starting position. Repeat 10 times on each side. This exercise targets your oblique muscles (abdominal muscles responsible for the movement of the trunk, spine, and core).

Supine leg lifts

Lie on your back with your lower back pressed firmly into the floor. Lift your legs straight into the air, forming a 90-degree angle at your hips. Inhale as you slowly lower your legs as far as you can while maintaining control. If needed, lower one leg at a time or bend your knees as a modification. Exhale as you bring your leg(s) back to the starting position. Repeat for 10 repetitions on each side. This exercise strengthens the deep pelvic floor muscles and diagonal abdominals.

Bridges

Lie on your back with your knees bent and feet flat on the ground. Engage your glutes and core as you lift your hips toward the ceiling, keeping your shoulders grounded. Press through your heels, hold the position at the top, and breathe deeply into your belly. Lower your hips back down and repeat for 10 repetitions. This exercise strengthens your glutes, core, and hamstrings.

Quadrupled leg lifts

Start on all fours, ensuring your shoulders are aligned over your hands and your hips are aligned over your knees. Lift one leg and extend it straight back, engaging your glutes and leg muscles. Hold the position for a few seconds, then return to the starting position and switch to the other side. Repeat for 10 repetitions on each leg. This exercise targets your core, glutes, and hamstrings.

Wall sits

Sit against a wall with your legs bent at a 90-degree angle and your back pressed flat against the wall. Hold this position for 30 seconds, then release and rest. Repeat the hold for another 30 seconds. Perform this sequence five times. This exercise targets your core and quads.

And there you have it. These are just some of the postpartum exercises that you can do to kickstart your fitness journey. Regardless, do seek advice from your doctor on the exercises that would best work for your body.

As you begin this new journey, allow yourself to be patient and compassionate with your body. Understand that no two pregnancies are the same and that moving your body no matter how minimal is a win. Your postpartum fitness journey isn’t just about keeping in shape - it’s also about nurturing your well-being and creating a sustainable path to feeling your best.