In 2021, 211,000 babies were born in New York, with a fertility rate of approximately 54.1 births per 1000 women. In the middle of motherhood’s joy and fulfillment, it is critical to recognize the toll it takes on a new mother’s body and mind.
Seeing your body change and adjusting to a new routine of caring for a baby can make you eager to restore your pre-pregnancy fitness levels. In this blog, we will explore some post-pregnancy fitness tips for women struggling with achieving their pre-pregnancy fitness level.
So, let’s get started!
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The act of giving birth undoubtedly stands as one of the most remarkable and transformative experiences in a woman’s life. Statistics show that around 3.66 million babies are born in the United States each year, demonstrating the significant impact of motherhood on the female population.
Seek Professional Guidance
The desire to get to pre-pregnancy fitness levels and regain confidence in one’s own physique is a frequent goal among many new mothers. However, navigating the post-pregnancy fitness journey can be stressful without proper guidance.
To develop a safe and efficient postpartum fitness regimen, get expert advice from a certified healthcare provider or postpartum fitness specialist. A personalized approach considers the physical changes throughout pregnancy and childbirth, ensuring a long-term and healthy fitness journey.
Pregnancy, childbirth, breastfeeding, and motherhood can be incredibly rewarding experiences. However, they can also bring about changes in your body that you may not feel comfortable with. Many moms strongly desire to regain their pre-pregnancy physique and reverse some of these changes.
One effective way to achieve this goal is through a mommy makeover.
A mommy makeover is not just a single surgery but a combination of simultaneous surgeries. It allows you to address multiple areas of your body in one surgical session, providing you with a comprehensive transformation.
And by opting for a mommy makeover, you can regain your confidence and restore your body to its pre-pregnancy state. It offers a tailored solution to address the specific areas that bother you the most.
With this procedure, you can embrace motherhood while feeling comfortable and satisfied in your own skin.
Pelvic Floor Exercises/Kegels
Pregnancy and childbirth can immensely impact a woman’s body, especially her pelvic floor muscles. Pelvic floor muscles support the bladder, uterus, and bowels. Many new mothers understandably want to restore their pre-pregnancy strength and feel more like themselves again.
Kegels, or pelvic floor exercises, are a type of pelvic floor exercise. These exercises are essential for strengthening the pelvic muscles and promoting postpartum healing. The best part is that you can do them anytime and anywhere.
Kegels have additional benefits aside from postpartum healing. They help with core stability, which is very crucial for new mothers. Furthermore, these activities can help prevent unpleasant complications like incontinence, a significant concern for many mothers after childbirth.
Postpartum Abdominal Exercises
Rebuilding core strength after childbirth is a critical element of post-pregnancy fitness, but it must be approached with caution. Given the major changes your body has undergone during pregnancy and birth, it is essential to be gentle with yourself and go at your own pace.
Traditional abdominal workouts, such as sit-ups, may not be ideal after childbirth because your abdominal muscles require time to mend and recuperate. Intense workouts too soon might cause discomfort and possibly damage.
Gentle postpartum abdominal exercises like pelvic tilts and leg slides are a better option. These workouts effectively engage the abdominal muscles without putting them under undue strain. By going slowly, you can progressively develop your core, laying the foundation for more strenuous workouts later on.
Cardiovascular activity is essential to post-pregnancy health but must be approached with consistent care. Because your body needs time to heal and restore strength after giving birth, high-impact exercises may be too strenuous at first.
Choosing low-impact cardio exercises during the early phases of postpartum recovery is a sensible choice. Swimming, walking, and stationary cycling provide the benefits of cardiovascular training without putting too much strain on your body. These easy exercises raise your heart rate, burn calories, and improve stamina without putting you in danger of overexertion or impact-related injuries.
Low-impact cardio benefits your mental well-being in addition to the physical benefits. Endorphins created through exercise can improve your mood and decrease postpartum stress and anxiety, all contributing to your overall health.
Workouts With the Baby
Including your child in your exercise can be a fun and practical way to improve post-pregnancy fitness. It’s not just about staying active; it’s also about making lovely memories and connections with your child.
Stroller walks are an excellent way to mix exercise and quality time with your child. Investing in a dependable jogging stroller lets you enjoy the outdoors together, breathing in fresh air as you walk or jog. Your infant gets to see and hear new things, and you get some exercise.
Baby-wearing workouts elevate bonding to an entirely new level. Strapping your infant to your chest or back helps you to exercise while keeping your baby close. It’s a great way to spend time with your child while working out.
Another alternative is joining mommy-and-me yoga classes, where you and your baby can participate in mild stretches and poses. It’s a wonderful opportunity to unwind, de-stress, and bond with the baby in a serene setting.
Reclaiming your best body after pregnancy will require significant effort. However, the results will help you regain your confidence and happiness. It’s going to take consistency, perseverance, passion, and self-care.
Each step you take to get fit celebrates motherhood and personal development. Don’t compare your postpartum journey with other new mothers, and give yourself time to heal!