An easy postpartum workout plan for mothers

Introduction

Why you need to workout after pregnancy? It might be not the first thing you will think about after giving birth to your newborn child, but it should be! Exercising is not only good for your health, it gives you the extra energy boost you need. Believe me, you will need that extra bit of energy when taking care of your baby. Workout is not only good for your physical fitness, but it’s also great for your mental health. It helps relieve stress and anxiety, boosts mood, and even reduces depression. In this blog, i’ll share with you the postpartum workout plan.

Workout benefits for new mothers

So if you have already given birth to your little, cute baby, you should definitely start doing some workout! Here are some reasons why you should exercise after having a baby.

You’ll feel better about yourself and have more self-esteem. When you have a newborn at home, you might find yourself feeling overwhelmed and tired. But exercise gives you something else to focus on besides your little bundle of joy. When you exercise, you’ll notice how much lighter you feel, and you’ll probably feel happier than ever before. Exercising regularly will help keep your weight down and give you a toned physique. Plus, it will help you maintain muscle mass while you’re breastfeeding. That means you won’t lose any of your post-baby curves.
You’ll sleep better. You may already know that exercise makes you sleepy, but did you know that it actually helps you fall asleep faster? Studies show that people who exercise right before bedtime tend to wake up less often throughout the night. And if you do wake up, you’ll feel refreshed and ready to take on the day.
You’ll have more energy. If you’ve been feeling exhausted lately, it could be due to lack of sleep. Exercising before bedtime will help you relax and wind down, giving you a full eight hours of uninterrupted sleep.
You’ll be able to breastfeed longer. Breastfeeding requires a lot of energy and is really exhausting, especially if you’re pumping. If you don’t get enough rest, you’ll end up burning out. Exercise will help you recover from those long days spent breastfeeding.

Is there anything i should know about exercising when i am breastfeeding?

Exercising is great when you are breastfeeding your baby. There are some small tips when you want to exercise while breastfeeding.

If you are planning to breastfeed while exercising, make sure you drink enough (1.5-2L) water during the day, before and after you workout.
Wear sports bras that have pockets to keep your breasts supported .
Do not lift heavy weights until your milk supply has increased.
Keep away from strenuous exercises that requires you to hold breath for long periods of time.
Don’t forget to take breaks throughout your workout.
Eat nutritious food before and after your workout. Protein bars, and shakes should be an awesome choice. Consult your doctor first for the options.

How long after childbirth can i start exercising?

1. Vaginal Birth

If you have given birth vaginally, you should wait at least 6 weeks before starting any workout program. This is due to the fact that your body still needs to heal and it’s best not to put undue strain on your muscles, ligaments, and joints. Your doctor may recommend doing gentle stretching exercises to help ease back pain and soreness.

2. Cesarean Section (C-Section)

You can begin exercising right away after giving birth via cesarean section. However, you should avoid lifting weights until you’ve healed completely. You should also refrain from heavy cardio workouts until you’re fully recovered.

What exercises should i do at home?

1. Yoga. Yoga is a great way to relax and relieve tension after pregnancy. It helps to stretch out tight muscles and joints and improve circulation. You can do yoga at home by watching some youtube tutorials. There are many different types of yoga, including Ashtanga, Vinyasa, Bikram, Iyengar, and Yin. Look for what fits you best.

2. Walking. Altough walking is mostly and preferably done outside, you can also walk at home. You can buy a treadmill and walk for at least 30 minutes. It is a great exercise to keep fit. If done outside, it is great to get some fresh air. It’s good for both mother and baby. It reduces stress levels and gives you time to think about what’s going on around you. Make sure you wear comfortable shoes and take care not to overdo it.

3. Pilates. Pilates is a great exercise routine for pregnant women and after pregnancy. It focuses on core strength and pelvic floor exercises. It’s a great way to strengthen your back, hips, and legs.

4. Cycling. Cycling is a great cardio workout for pregnant women and after pregnancy. Your heart rate will stay steady and you won’t have to worry about getting overheated. It is best to do this outside of course, but if you have a indoor cycle, that should be fine too.

5. Running. Running is a great way to burn calories and get some fresh air at the same time. It’s a great workout for pregnant woman and after pregnancy. Just make sure you don’t run too fast or too long. If you have a treadmill at home, you can run while watching your favorite Netflix series.

6. Dancing. Dancing is a fun and great way to work out and burn those calories. Not in the mood? Maybe an opportuniy to get in the mood…It’s a great activity to enjoy with friends and family. Play your playlist and start moving!

How often and when should i exercise and for how long?

Try to make this a daily routine job. You can have a rest once a week and just chill on the sofa watching Netflix. If you are a starter you can try to start with 2 days and increase from 2 days to 3 days and so on. You can exercise in the morning or just before bedtime if this will help you to relax and fall asleep faster. When exercising, you do not need to sweat. Start slowly and give yourself some time. Do not push to hard, otherwise your motivation can drop down. Try to exercise for 30 minutes per time.

Conclusion

Exercise is not only good for your health, but also gives you the extra energy you need. You need that extra energy when breastfeeding your baby. Regular exercise will help keep your weight down and give you a strong physique. Exercising before bed helps you relax and unwind, giving you eight hours of uninterrupted sleep. If you plan to breastfeed your baby during training, make sure you drink enough (1.5-2L) water throughout the day, before and after training. Avoid strenuous exercises that require you to hold your breath for long periods of time. If you gave birth vaginally, you should wait at least 6 weeks before starting an exercise program. Exercises can be started immediately after delivery by caesarean section if you are recovered. You can do yoga, pilates, walking, dancing or running. You should exercise once a day for 30 minutes, except for one day of cheat day per week.