Navigating Postpartum Fitness: Where to Start After the First 6 Weeks
Now that you're feeling ready to ease back into movement, it's essential to approach your fitness journey with patience and care…your body has undergone incredible changes, and every body is unique in its recovery timeline.
Why Not Jump Back into Pre-Pregnancy Workouts?
It's tempting to want to jump back into your old workout routine, but here's why I recommend against it: Pregnancy and childbirth have affected your postural alignment, joint flexibility, muscle balance, connective tissue, and hormonal balance. Rushing into intense workouts without rebuilding a strong foundation can increase the risk of injury and hinder your recovery progress.
Reconnecting with Your Core and Pelvic Floor
The key to starting your postpartum fitness journey is to focus on reconnecting with your core and pelvic floor. These areas have undergone significant changes and need time to regain strength and function. Controlled, corrective exercises designed specifically for postpartum recovery can help you rebuild this foundation safely and effectively. So you can get back to the workouts you love!
Where to Begin?
Diaphragmatic Breathing: Think of diaphragmatic breathing as your go-to tool for rebuilding from the inside out. This technique not only supports relaxation and stress reduction but also plays a crucial role in relieving low back pain, tight hips, neck discomfort, diastasis recti, and pelvic floor issues.
Postpartum-Safe Exercises:
Diaphragmatic Breathing + Pelvic Tilt: Begin lying on your back with knees bent. Inhale deeply through your nose, allowing your belly to rise. Exhale slowly through your mouth, engaging your pelvic floor and gently tilting your pelvis without squeezing your glutes.
Heel Slides: Lie on your back with knees bent. Inhale lengthen one leg away, then exhale as you slide one heel along the floor towards your body, engaging your core muscles.
March + Press: Lay flat on your back with knees bent so feet are flat on the floor with arms reached overhead. Press both arms down by your side as you lift one leg up to a march.
Side Plank: Start on your side with knees bent or straight, supporting your body with your forearm and lifting your hips off the ground. Exhale as you lift your hips.
Bird Dog Row: Begin on all fours. Extend one leg then lift the opposite arm into a 90 degree angle, like a row. Keep your hips still and spine neutral.
Glute Bridge Tap Out: Lie on your back with knees bent and feet flat on the floor. Lift your hips into a bridge position, then tap one foot out to the front just a few inches.
Kneeling Tap Back: Start in a kneeling position, then drive your hips back toward your heels. Exhale ass you lift back up, engaging your glutes and core.
Thoracic Rotation: On all fours, place one hand behind your head. Rotate your upper body gently toward the side with the arm lifted, exhaling as you twist.
Conclusion:
Taking the time to rebuild your core and pelvic floor foundation early in your postpartum journey sets the stage for a strong and sustainable return to your favorite workouts. Embrace the journey, listen to your body, and celebrate each small victory along the way. You've got this, mama!