The postpartum period can be both a joyful and challenging time. After the rigours of childbirth, many new mums are eager to regain their strength and return to their pre-pregnancy fitness levels. However, it’s important to approach postpartum exercise with care. This guide provides a comprehensive workout plan for new mums, helping you regain strength safely while addressing the unique needs of your postpartum body.

Why Postpartum Exercise is Important

Postpartum exercise offers many benefits, including:

1. Regaining Muscle Strength: Pregnancy can weaken core and pelvic floor muscles. Exercise helps rebuild strength, reducing the risk of injury and improving your ability to care for your baby.
2. Boosting Mental Health: Regular exercise has been shown to reduce symptoms of postpartum depression and anxiety, thanks to the release of endorphins.
3. Aiding in Weight Loss: While it’s important to focus on regaining strength, many mums are also eager to shed pregnancy weight. A structured fat loss program in Singapore can help you achieve these goals at a steady, healthy pace.

When to Start Postpartum Exercise

Every woman’s recovery is different, and it’s crucial to listen to your body. Most experts recommend waiting six weeks after a vaginal birth and eight weeks after a C-section before starting any exercise routine. Always consult with your healthcare provider before beginning any postpartum workout.

Postpartum Workout Plan for New Mums

Phase 1: Restorative Exercises (Weeks 1-6)

In the first few weeks, focus on gentle movements that aid recovery and support your body’s healing process. Avoid anything high-intensity during this phase.

• Pelvic Floor Exercises (Kegels): Strengthening your pelvic floor is essential after giving birth. Kegel exercises can help prevent incontinence and improve core strength.
• Deep Breathing with Abdominal Engagement: Practice diaphragmatic breathing to engage your core muscles. Inhale deeply, expand your belly, and exhale while drawing your belly button towards your spine.
• Walking: Walking is one of the safest ways to get moving during the early postpartum period. Start with short walks and gradually increase the duration.

Phase 2: Core and Strength Training (Weeks 6-12)

Once you get the all-clear from your doctor, you can start incorporating more strength-focused exercises. At this stage, it’s a good idea to consider personal gym training to ensure proper form.

• Bodyweight Squats: This exercise helps strengthen your legs and glutes. Start with bodyweight squats and gradually add resistance as you get stronger.
• Modified Planks: Avoid full planks until you’re sure your core has fully healed. Start with modified versions and progress slowly.
• Glute Bridges: This move strengthens the glutes, which are often weakened during pregnancy.
• Dumbbell Rows: This exercise strengthens the upper body, particularly the back, which is crucial for carrying your baby.

Phase 3: Full-Body Strength and Cardio (12 Weeks and Beyond)

As you build strength, you can begin more comprehensive strength training and cardio exercises. This is also a good time to join a personal trainer gym, where a trainer can design a postpartum-friendly program for you.

• Strength Training: Incorporating weights helps in rebuilding muscle mass. Focus on compound movements like deadlifts, lunges, and chest presses.
• Cardio Workouts: Gradually increase your cardio intensity with low-impact activities such as swimming, cycling, or using an elliptical machine.
• Core Workouts: Slowly incorporate more challenging core exercises, ensuring you avoid diastasis recti (separation of the abdominal muscles).

Tips for Success

• Set Realistic Goals: Your body has gone through a significant change, and it’s important to set achievable goals. Focus on regaining strength and health rather than simply “bouncing back.”
• Listen to Your Body: If you feel any pain or discomfort, stop and rest. Recovery is different for everyone, so don’t rush the process.
• Incorporate Stretching: Stretching helps improve flexibility and reduce muscle soreness. It’s an essential part of postpartum recovery.

Conclusion

Returning to exercise after childbirth can be empowering, but it requires patience and caution. Start slow, focus on rebuilding strength, and seek professional guidance when needed.

If you’re looking for a strength training program in Singapore, META Performance offers personalised programs to help new mums achieve their fitness goals and regain their fitness in a safe and supportive environment. Whether you’re looking to lose weight or regain your strength, the right guidance can make all the difference.

Contact us today for more information!