Motherhood is wonderful, but it also brings about huge physical and emotional changes. From sleep deprived nights, feeding routines, and adapting to an entire new pace of life, exercising might be the last thing that you feel you can consider. The reality is that gentle exercise can be one of the greatest tools for feeling more energetic, regaining stamina, and nurturing your body’s healing after childbirth.
If you’re a new mom who’s curious about getting started exercising again without leaving your home, you don’t need to go to a gym or wait for “the best time”. The best place to start is often where you are already, at home, with exercises that are gentle and designed to get you started with fitness at your own level of comfort.
Whether you are six weeks postpartum or just starting to feel ready, these are some simple, beginner exercises to get started with today.
1. Breathwork and Gentle Core Activation
After childbirth, your abdominal and pelvic floor muscles need special attention. Start with breathwork to reconnect with your core and promote healing.
How to do it:
1. Sit or lie down comfortably.
2. Breathe in fully through your nostrils, with your belly rising.
3. As you exhale, gently engage your pelvic floor (as if stopping the flow of urine) and draw your navel inward.
4. Repeat for 5 to 10 slow breaths.
This basic breathwork assists in reactivating your deep core musculature and can be performed safely in the initial weeks (with your doctor’s approval).
2. Pelvic Tilts
Pelvic tilts are best for developing your core and your lower back and for relieving tension.
How to do it:
1. Lie down with knees bent and soles of your feet resting on the ground.
2. Exhale and press your low back to the ground and lift your pelvis upwards.
3. Inhale and switch to neutral.
4. Do 10 to 15 repetitions.
This exercise can be started during the first week postpartum after consulting your doctor if it’s a natural delivery. If you have undergone C section, wait at least 2 to 4 weeks before starting these exercises.
3. Cat-Cow Stretch
One of the most popular online yoga class routine choices, the Cat Cow stretch is ideal for relieving your spine and posture, both of which suffer due to so much carrying and feeding.
How to do it:
1. Get down on all fours with wrists under shoulders and knees under hips.
2. Inhale, round your back and tuck your chin.
3. Breathe out, curl your spine, look up straight.
4. Repeat for 10 to 15 slow reps.
This exercise can be started during the first week postpartum after consulting your doctor if it’s a natural delivery. If you have undergone C section, wait at least 2 to 4 weeks before starting these exercises.
If you are looking for yoga class online, then this is one of the earliest movements most beginner lessons will undertake to increase mobility in the spine gently.
4. Walking (Even Indoors)
One of the most underappreciated forms of postpartum exercise is simply putting in a casual walk around the house, with or without your baby. Start with 5 to 10 minutes a day and build over time. Circulation, mood, and energy are enhanced with it.
You can even wear your baby in a carrier for some added bonding and a good workout.
You can start this exercise within the first few days after normal delivery and 1 week after C section after consulting your doctor.
5. Join Yoga Class Online
If you are looking for something more structured but calming, you can consider signing up for yoga class online especially tailored for postpartum moms. The workout typically puts together movement, breathing, and mindfulness to rejuvenate both your body and soul.
If you are looking for online yoga classes, Ahmedabad has many options that offer online lessons that are specifically designed for new moms. From pelvic support to gentle stretches and strengthening, these are available, convenient programs that can be done in the comfort and privacy of your own home.
Final Thoughts
Starting exercise postpartum is more of healing and regaining confidence in movement and not “getting your body in shape.” Start gradually, tune in to your body, and be happy with each small step ahead.
If you are uncertain where to begin or are looking for online yoga classes Ahmedabad has many yoga classes online that can guide you through proper postpartum sequences and help you create a regular routine of wellness, all from your living room.
Remember that you just created life. Now you owe it to yourself to be gentle with yourself too.
