As a new mom, it’s natural to want to get back into shape and feel like yourself again. However, with all the changes your body has gone through during pregnancy and childbirth, finding an exercise routine that works for you can be daunting.
That’s why we’re here to tell you that strength training should be at the top of your postpartum fitness plan! Not only will it help you regain your pre-baby body faster, but it will also improve your overall physical and mental health.
In this blog post, we’ll dive into why strength training is essential for postpartum recovery and fitness, so let’s get started!
Postpartum Fitness
After having a baby, it’s normal to feel like you must take time off from working out. But, as any new mom will tell you, post-pregnancy life is no walk in the park. From carrying around a baby all day to dealing with sleepless nights, a lot of stress comes with being a parent.
Exercise can help offset some of the adverse effects of this stress, but it needs to be the right kind of exercise. Strength training is essential if you want to improve your postpartum recovery and get back into shape.
There are a lot of benefits that come with strength training, especially for new moms. For one, it can help you lose weight and tone your body after pregnancy. It can also help improve your posture, which is often compromised during pregnancy and motherhood due to all the extra weight in the front of your body. Strength training can also help increase your energy levels, which every new mom could use more!
But perhaps the most important benefit of strength training for postpartum women is that it can help heal your body after pregnancy and childbirth. Childbirth is a very physically demanding process, and even if you had a relatively easy delivery, your body has been through a lot.
Strength training can help rebuild muscle tissue and repair damage during pregnancy and childbirth. It can also help reduce pain in the lower back and pelvic region, two areas that are commonly problematic for new moms.
Postpartum recovery and fitness benefit significantly from incorporating strength training. It aids in weight loss, body toning, posture improvement, and a boost in energy levels. Crucially, it plays a role in healing after childbirth, reducing lower back and pelvic pain. To enhance strength recovery post-pregnancy, consider complementing strength training with visits to a therapy center offering services like Pelvic Floor Physical Therapy New Hampshire or a location convenient for you. This additional step can accelerate the process of regaining strength after pregnancy.
Benefits of Strength Training for Postpartum Moms Fitness
There are many benefits of strength training for postpartum moms. Strength training can help you recover from pregnancy and childbirth, improve your posture and musculoskeletal health, and increase your energy levels.
Strength training can also help you lose weight, tone your body, and improve cardiovascular health. In addition, strength training can help reduce stress, anxiety, and depression.
Postpartum Exercises to Focus On
Once you’ve had your baby, focusing on rebuilding your strength is important. Here are some essential exercises to help with your postpartum recovery and fitness:
- Squats: Squats are great for building lower body strength and can be done with or without weight. If you’re using weights, start light and gradually increase the amount as you get stronger.
- Lunges: Like squats, lunges target the lower body and can be done with or without weight. They’re a great way to improve balance and coordination.
- Push-ups: Push-ups work the arms, chest, and shoulders. If traditional push-ups are too difficult, start on your knees until you build enough strength to do them on your toes.
- Planks: Planks are a great core exercise that also works the muscles in your arms and legs. Start by holding for 20 seconds and gradually increase the time as you get stronger.
- Bent-over rows: This exercise works the back muscles, biceps, and triceps. Start with a lightweight and increase the amount as you get stronger.
Recommended Frequency and Duration of Exercise Sessions
The postpartum period is a crucial time for a woman’s body to recover and heal from the demands of childbirth. Strength training plays a vital role in postpartum recovery and fitness by helping to rebuild muscle, improve posture, and reduce the risk of injury.
Ideally, women should strength train 3-4 times weekly for 30-45 minutes per session. However, listening to your body and starting slowly if you are new to strength training or coming back from pregnancy is essential.
Consult a qualified healthcare professional or certified personal trainer if you have any concerns or questions about starting or progressing a strength training program.
Tips on How to Get Started with Strength Training After Delivery
- Start slowly and gradually increase your workouts’ intensity and duration.
- Incorporate various exercises that target all the major muscle groups.
- Use proper form and technique to avoid injury and maximize results.
- Be consistent with your workouts and listen to your body to avoid overexertion.
- Have realistic expectations and focus on improving your fitness level rather than trying to achieve a specific appearance goal.
Strength training for postpartum recovery and fitness is essential for all new mothers. It can help to reduce the risk of developing conditions such as diastasis recti, pelvic floor dysfunctions, incontinence, and more.
Not only will it help you look and feel your best, but it can also improve your overall health. The most important thing is to have patience with yourself throughout this process and listen to the advice of medical professionals if needed. With time and consistency, you can build strength in a safe way that serves both your body and mind!
