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Exercises and workouts for post-pregnancy recovery are one of the most effective ways to lift your mood, strengthen and tone your muscles, and get back in shape.
Congratulations – you have a baby! To restore the former figure, young mothers should always be realistic and patient. It took about 40 weeks for the formation of the body of a pregnant woman, and the same time it will take to fully return to the shape before pregnancy. You can return to the gym as early as six weeks after giving birth. Before doing post-pregnancy recovery workouts, check with your doctor to determine a suitable exercise plan.
The effectiveness of training after pregnancy
Exercise and training in the postpartum period is one of the most effective ways to lift your mood, strengthen and tone muscles, and improve overall health. Postpartum workouts:
- strengthen and tone the abdominal muscles stretched during pregnancy;
- cheer up and fill with energy;
- promote better sleep, relieve stress and tension;
- help to shed excess weight.
According to a review of studies, mild to moderate aerobic exercise during the postpartum period improves the respiratory system and reduces symptoms of depression.
Best Workouts for Post Pregnancy Recovery
The main thing in the process of recovery after pregnancy is to perform movements that contribute to excellent health and the restoration of basic strength. Professional trainers recommend focusing on the respiratory organs, the transverse abdominal muscles, and the pelvic segment.
1. Exercises to strengthen the pelvic region
If a woman followed her doctor’s instructions during pregnancy, chances are the body already knows how to work the pelvic muscles. Performing exercises in the postpartum period will help strengthen the muscles of the pelvic floor:
- Tighten your pelvic floor muscles, the ones used to stop urination.
- hold for 10 seconds and relax;
- repeat the cycle throughout the day.
2. Training with the ball
Ball training stabilizes posture and reduces lower back pain during and after pregnancy. To perform this exercise, you will need a stabilizing ball:
- you should lie with your stomach on the ball – the body is straightened, the palms are pressed to the floor, and the toes touch the ground;
- looking at the floor, rise and at the same time reach your left leg with your right hand;
- hold this position for 4-5 seconds;
- return to the starting position, reach for the right leg with the left hand;
- switch sides for 20 reps.
3. Plank: Target abs, obliques, thighs, and glutes
Take a plank position – the press is tense, the back is straightened, the forearms are on the floor, the legs are extended:
- hold for 45-60 seconds, hips and abs are tense;
- lower your knees to the floor, rest 30 seconds before continuing;
- do 4 to 6 sets.
Complicated exercise: after a straight bar, go to the side bar, transferring the weight of the body to the left hand. Hold the position for 45-60 seconds, switch sides.
4. Lunges using dumbbells: the goal is to strengthen the gluteal muscles and calves
Lunges with dumbbells are an effective lower body workout that strengthens the calves, abs and glutes:
- stand up straight, legs apart, small dumbbells in your hands;
- take a step forward, knees at a right angle;
- push off with the heel of your front foot, return to a standing position;
- repeat the lunge with the other leg;
- do 2-3 sets of 20 reps.
5. Pushups: Target Shoulders, Chest, Arms, and Abs
Push-ups are a workout that works the triceps, pecs, shoulders, and abs. Proper execution guarantees strengthening of the lower part and buttocks:
- hands and toes are on the floor, arms are slightly wider than shoulders, the body is in the air;
- bend your elbows, lower your chest about 5 cm from the floor;
- straightening your arms, push off the floor, returning to the starting position;
- do 1-3 sets of 10 reps daily.
Get ready for weight training
The hormones produced during pregnancy make the muscles more relaxed. Weight-bearing exercises will strengthen muscles, tone the body, and help alleviate and prevent back and joint problems. If you can’t do a full push-up or pull-up, don’t worry. You can change your workout to suit your ability and work harder over time.
Incorporating exercise and workouts suitable for post-pregnancy recovery will strengthen your core muscles, improve your mood, reduce stress, and prevent lower back pain.