4 Postpartum Workouts for New Moms
March 24, 2016
As I approached the last three weeks of my pregnancy, I started to block out two months to be at home with baby. As this is my first pregnancy, I have started to prep some at-home workouts to do that support my unknown schedule. I want to be able to continue my workouts (once I am approved from the doctor), so I made sure all workouts were focused on minimal space and equipment. Feel free to give these a try when your little one is asleep, and complete 3 reps of 15 for each.
Note: You know your body best!! Rest if you need to, and if something feels weird, feel free to skip or modify.
1. Bridge Raises: I have been working on my booty all pregnancy, and want to keep that up as I can. This exercise is great to strengthen your glutes, hamstrings and lower back…making it a little easier and safer to pick up your little ones over and over. Starting your back, walk your feet near your bum and bend at your knees. Walk your fingertips towards your ankles, and as you exhale press your hips up into the air. Keep your neck straight, and squeeze your glutes on the top of your exhale. Inhale and lower half way, and continue at this breath pace. You can challenge yourself by lifting one leg off your grown, and repeat on other side.
2. Walking Planks: As your glutes rest, we’ll start to focus on your arms and core. Starting on all fours, start to lift your knees of the ground and into plank pose. Squeeze your glutes to support your lower back, and allow your core to take the majority of the effort. Count to 10, then drop to elbows for a forearm plank. Press back up into plank, and repeat every 10 seconds for 15 cycles. You can challenge yourself by propping your feet up on a pillow to add more weight into your arms.
3. Squats: To give the arms a rest and get back into your legs, it’s SQUAT TIME! Squats can be done with a little one in your arms, or not. Start with your feet hip width or a little wider. As you inhale, press weight into your heels and sit down low allowing your knees to stay in line with your ankles. Exhale and stand straight up, squeezing the glutes and quadriceps. You can go slowly and focus on strength and form, or pick up the pace and double your reps. Not ready for too much quick movement yet? Feel free to do 1 minute wall sits against a wall (think: invisible chair) to work the same muscles with less impact.
4. Chatturanga Push Ups: I always love to work my triceps, to keep my arms looking strong and lean. This exercise is inspired from my yoga practice, and will keep my body ready to jump back into yoga when I feel ready. Starting with your knees dropped to the ground from a plank pose, make sure your wrists are stacked directly under your shoulders. As you inhale, bend your elbows in towards your body, keeping your arms in, to target your triceps. Exhale press back up to your starting position. To challenge yourself and add in an abdominal workout, you can do these off your knees and start in plank.
The best thing about these workouts is that they are FREE to do and something you can do everyday when you are ready. Enjoy your time with your newborn, and remember that momma deserves a break when she’s up for it.
Lacey Calvert Shelton is an international yoga instructor from San Clemente, California. She manages and teaches in multiple CorePower Yoga studios and travels with athletes, implementing yoga into their training routines. She welcomed a little baby girl in February and is absolutely in love with her. She practiced yoga and worked out throughout her pregnancy, and is loving every moment of these life changes.
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