The Top 4 Post-Pregnancy Exercises

Posted October 15, 2010 by

Having a baby is very often the end of the road as far as fitness goes for many women. The weight gained and hormonal changes experienced during pregnancy as well as the significantly-reduced free time after the baby is born does not create a motivational environment that encourages a consistent, dedicated fitness regimen. In addition to the weight gained, women typically lose a measurable amount of strength (particularly in the core area) from what they had prior to the pregnancy. These are all unfortunate circumstances because it doesn’t have to be this way!

Each of the four exercises outlined below are beneficial for restoring strength in key areas and getting into the right mindset to advance your fitness regimen in the near future. They will improve your posture and give you more energy to keep up with your new child. The best part is, these can be done easily in the comfort of your own home and no equipment is needed!

Perform each exercise up to four times per week for optimal results and make sure to use a slow, controlled tempo for each repetition.

Pelvic Tilt – Demonstration

  • 1 set of 10-12 reps (3-2-3 tempo*)

Pelvic Floor Kegels – Demonstration

  • 3 sets of 30 second holds

Supine Marching – Demonstration

  • 1 set of 10-12 reps (3-1-3 tempo*)

Lying Hip Extension – Demonstration

  • 1 set of 10-12 reps (3-4-2 tempo*)

* tempo is the number of seconds you should take to perform the different movements of a full rep: negative movement-stabilization-positive movement. Negative movements are when the weight is “lowered,” while positive movements are when the weight is “lifted” and stabilization is in between.

It’s important to note that you need a few weeks to recover after your pregnancy before you get back to your workout program. That being said, somewhere in the realm of 4-6 weeks is appropriate, not 4-6 months. Rather than looking at child birth as a reason to CEASE your exercise program, you should view it as all the more reason to stay committed to your health for your entire life. It will make your life much more enjoyable and set a wonderful example for your children!

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