5 Postpartum Exercises to Rebuild Core Strength
Giving birth is a life-changing event that has both physical and emotional effects on a woman’s body. While motherhood brings joy, it also comes with its challenges, including the loss of core strength.
Most women experience a weakened core after giving birth, which can lead to poor posture and back pain. To regain core strength and fitness, postpartum exercises are recommended.
In this article, we’ll explore five effective exercises that can help rebuild core strength after childbirth.
1. Pelvic Tilts
Pelvic tilts are one of the easiest postpartum exercises that help strengthen your abdominal muscles. This exercise is beneficial for women who have had a vaginal birth or a C-section.
To perform pelvic tilts, lie on your back with your knees bent, and feet flat on the floor. Lift your hips slightly off the floor and then slowly lower them back down. Repeat this movement for three sets of ten repetitions.
2. Kegels
Kegels are another simple exercise that can be performed anywhere and anytime. This exercise helps strengthen the pelvic floor, which supports the bladder and uterus.
To do Kegels, tighten your pelvic muscles as if you’re trying to stop urinating. Hold the contraction for five seconds and then relax for five seconds. Repeat this ten times for three sets.
3. Plank
The plank is an excellent postpartum exercise that targets the entire core. It helps increase stability, improve posture, and strengthen the abdominal muscles.
To do a plank, place your hands on the ground beneath your shoulders and keep your feet hip-width apart. Hold your body straight in a push-up position with your back flat and your abs tight. Hold the position for 30 seconds and gradually increase the duration with time.
4. Yoga
Yoga is a gentle and effective way to rebuild core strength postpartum. Practicing yoga can help improve flexibility, reduce stress, and tone the muscles.
Some yoga poses for postpartum women include the Cobra Pose, Warrior Pose 1, and the Cat-Cow Pose. These poses help stretch the abdominal muscles and strengthen the core.
5. Resistance Band Exercises
Resistance band exercises can help improve core strength after childbirth. They’re perfect for women who want to add some resistance to their workouts without lifting heavy weights.
Some exercises include standing forward bend, squats, resistance band obliques, and single-leg deadlifts. These exercises are safe and effective in strengthening the core muscles.
In conclusion, postpartum exercise is vital for rebuilding core strength after childbirth. The exercises mentioned above are safe and effective for women who want to regain their core strength. It’s essential to consult your doctor before starting any postpartum exercise regimen. Start slow, be consistent, and soon enough, you’ll be on your way to a stronger core.
