Top 7 Postpartum Exercises for Women After Delivery

Postpartum is a challenging phase for every woman. During this time, both body and mind become sensitive. Therefore,at this juncture, women require ultimate care and nourishment. In addition, pregnancy and childbirth loosen the female reproductive organs and give extra stress.

So, to release this stress and regain their fitness, they should opt for some postpartum exercises.

After delivery, the pelvic muscles and lower abdomen remain very sensitive. Therefore, for this time, you need to do moderate-intensity activities and simple aerobics. Depending on the type of delivery, you can start exercising.

For example, if you have a natural delivery, you can start exercising right after a few days of the birth. On the other hand, those who go through a C-section should wait for the healing of the incision and consult a doctor beforehand to start exercises.

Some of the common exercises that you can do during pregnancy are,

1. Pelvic Floor Exercises

Pregnancy hits the pelvic floor severely, and after childbirth, pelvic floor exercises can be beneficial after delivery for faster and better healing. In addition, these exercises are easy and can be started immediately after a few days of giving birth.

Steps to Perform Pelvic Floor Exercise

Step 1: Sit comfortably and try to squeeze your pelvic floor muscles

Step 2: Hold the muscle for 10 seconds

Step 3: Repeat a few times

Things to Avoid

You should not hold your breath and the muscles of the lower part of your body at the same time.

Safety Measures

• Make sure you have cleared up your bladder beforehand
• Give time to relax the muscles

2. Swiss Ball Bird Dog Holds

Back pain is a common outcome of pregnancy due to high dose injections in the spinal cord and for carrying the baby. Hence, to control the long-term effect of back pain, you should perform this exercise frequently.

Steps to Perform Swiss Ball Bird Dog Holds 

Step 1: Take a big swiss ball

Step 2: Lay on the ball with your belly

Step 3: Put your waist high on top

Step 4: Keep both of your hands and feet on the ground and keep your body straight

Step 5: Lift your left foot and right hand at the same time

Step 6: Hold them for a few seconds and release

Step 7: Continue with the opposite pair of legs and hand

Step 8: Repeat the sets a few times

Things to Avoid

You should avoid raising your leg too high and bending your spine too much, deviating from your comfortable position.

Safety Measures

• Keep your moves easy 
• Keep control over your moves
• Breathe properly while exercising

3. Diaphragmatic Breathing

This is a simple breathing exercise that you can start as soon as you give birth. In this kind of exercise, you will need to breathe with a focus that will help reduce stress and anxiety. The exercise will calm your body and mind.

Steps to Perform Diaphragmatic Breathing

Step 1: Lie comfortably on your back on the floor or mat

Step 2: Keep your body loose and try to relax

Step 3: Place one hand on your chest and other on your stomach

Step 4: Breathe deeply through your nose to expand your stomach

Step 5: Breathe for 2 to 3 seconds and exhale softly

Step 6: Repeat the whole process several times

Things to Avoid

You should avoid quick breathing and pressure on your chest during this exercise.

Safety Measures

• During the exercise, do not  apply pressure on your core muscle
• Don’t continue if you feel shortness of breath

4. Cat-Cow Stretch

This stretch is an easy yoga move that should be performed in the postpartum stage to strengthen the core muscles. In addition, it also helps in spinal strength recovery after delivery.

Steps to Perform Cat-Cow Stretch 

Step 1: Get on the floor on your hands and knees.

Step 2: Keep your back straight and head down towards floor

Step 3: Start by inhaling with the cow pose and lifting up your hip bone upwards, and squeezing your belly

Step 4: Relax for a while in this pose

Step 5: Now come to cat pose by exhaling and round up your spine upwards to the ceiling

Step 6: Perform this exercise continuously for 1 minute

Things to Avoid

Avoid putting too much stress on your spine while doing the exercise.

Safety Measures

• Keep your posture correct to avoid any unnecessary pain
• Be careful if you have a neck injury
• Put a soft blanket underneath to avoid knee hurt

5. Postpartum Plank

Postpartum plank exercise is highly beneficial for your upper body and your glutes. Women can start plank exercises as soon as they give birth by a natural vaginal method. In addition, the exercise helps strengthen core muscles.

Steps to Perform Postpartum Plank 

Step 1: Lie on your belly on a plank 

Step 2: Keep your forearms straight and elbows beneath your shoulder

Step 3: Place your feet on your toes

Step 4: Start inhaling and raise your glutes and core muscle with the support of your toe

Step 5: Contract your abdominal muscles, tighten your lower muscles, and hold for 30 seconds

Step 6: Repeat this and try to increase the timing of holding up

Things to Avoid

Women should not hold their breath during the exercise.

Safety Measures

• Keep your neck posture correctly to avoid any muscle pull
• Women with C-sections should avoid doing a plank at least for 16 weeks after delivery

6. Stability Ball Glute Bridge

This is another type of muscle strengthening exercise for this postpartum stage. Stability ball glute bridge works effectively on tightening pelvic floor muscles. In addition, it also works on hamstrings, quadriceps and glutes.

Steps to Perform Stability Ball Glute Bridge 

Step 1: Lie with your back on the floor and bend your knees

Step 2: Keep a Swiss ball by your feet

Step 3: Keep your hands by the side of your body

Step 4: Now push the ball inward with the help of your heels, and the support of your glute and hamstrings

Step 5: Lift your hip up in the air with the process

Step 6: Hold for a few seconds in this position and release

Step 7: Repeat this exercise 3 to 4 times

Things to Avoid

Women should avoid over-lifting the back and pushing the ball with the help of their toes.

Safety Measures

• Instead of forcing put something under the knees if they do not come closer
• Make sure the posture of your feet and back is correct

7. Side Plank Leg Lifts

Side plank leg lift is a bit of advanced exercise. Therefore, it is recommended to perform this at least after 8 weeks of delivery. You should consult a doctor beforehand to avoid any unnecessary consequences.

Steps to Perform Side Plank Leg Lifts

Step 1: Lie on your belly on the floor

Step 2: Put your left arm on the floor and elbows aligned with your shoulder and toes touching the floor

Step 3: Move sideways with the support of your forearm

Step 4: Lift your body in this posture

Step 5: Lift your top leg and hand up in the air and hold for 20 to 30 seconds

Step 6: Repeat with opposite pair of legs and hand

Step 7: Repeat the set for 3 to 4 times

Things to Avoid

You should avoid too far from your body or not holding the neck in proper posture

Safety Measures

• Do not put too much pressure on your bottom foot while lifting the top one
• Try not to force the process

You need exercises to boost the capabilities of your body and mind. Therefore, in any given situation, exercise can help your well-being, and postpartum is not an exception. The importance of postpartum exercises is as follows -

• Help in better sleep and reduces restlessness
• Boost energy level
• Give mindfulness and releases stress
• Help in weight loss or weight gain
• Work on better digestion
• They help to tighten up your body muscles
• Strengthen pelvic muscles, glutes and core
• Remove stress and boosts positivity
• Tone the abdominal muscles
• Help in weight loss
• Improves cardiovascular health

Pregnancy brings different physical complications, which are not always similar for every woman. Therefore, considering the condition of your body, you should choose suitable postpartum exercises. However, there are certain exercises that everyone should avoid after delivery. These are,

• Full planks
• Sit-ups
• Upward dog
• Boat pose
• Full push-ups
• Russian twists
• Barbell squats, etc.

Thus, consider this guide on postpartum exercises to create your workout schedule. The exercises mentioned above are quite helpful for restoring health after delivery. However, with them, you also need to maintain a proper diet and take doctor’s consultation for better results.