13 Jan 3 Exercises to Do as a New Mom
As a new parent, it can be difficult to get active with a baby in tow. Whether you are looking to get outdoors or exercise from the comfort of your home, finding the right fitness plan to do postpartum can be difficult. 5-hour ENERGY® has created a list of easy exercises for new moms to do after having a baby that we want to share with you! Before starting any physical activity, always check with your health care provider first.
Why Exercise Postpartum Matters
To start, it’s important to understand the vital role that exercise plays for new moms. Not only does staying active post-baby help relieve stress and keep you healthy, it also aids with healing the body. Parenting Magazine shares that during pregnancy, women’s central abdominal muscle, or the “six pack abs”, separates as the belly expands to carry a baby. Doing exercises that target the lower abdominal area, helps strengthen this region where stretching and weakening occurs. In addition, FITNESS Magazine explains that working on strengthening your core is going to help your body return to its normal self the fastest.
This popular yoga pose is a great choice for new moms who are working to strengthen their lower abdomen. To begin downward-facing dog, rest on your hands and knees on a yoga mat. Raise your entire body up so your arms and legs are fully extended, with your head facing down. Make sure that your knees are behind your hips and your hands are firmly on the mat. Take 3-4 full breaths for each repetition.
This exercise not only targets a wide-range of areas on your body, it can also be altered to make this move easier or harder, depending on what level of activity you are comfortable with. Forearm planks should be held for 30-60 seconds and done in repetitions of 5 for the most impact. Once you have mastered the traditional plank pose, move your body to the side, extending your arm completely out. Use the same number of repetitions as the original plank, and switch sides from left to right after each set.
Appearing to be quite simple in nature, the boat pose is one of the more difficult yoga positions to do. To begin this exercise, sit on a yoga mat with your legs fully extended. Bend your legs at the knees, so they are suspended in the air, balancing on your butt. Extend your arms fully and align them with your knees to help stabilize your body. Engage your abdominal muscles and balance for whatever period of time you are comfortable doing, with long, even breaths. Repeat this for as many times as you see fit.
Before beginning any of these exercises as a new mom, make sure to discuss them with your health care professional to ensure that your body is ready for activity again after delivering a baby.