Best exercises: 7 postpartum fitness tips for new mums

Exercise tips: Low-impact cardio exercises are ideal for new mums as they elevate the heart rate without placing too much pressure on the body (Image: Canva)

Welcoming a new baby is a life-altering experience, and while adjusting to motherhood, many new mothers are eager to regain their fitness. However, postpartum recovery requires a cautious and gradual approach to avoid injury and ensure long-term well-being.

Here are some essential fitness tips for new mums, focussing on safe exercises that support physical recovery, improve strength, and enhance mental well-being:

Consult your healthcare provider first

Before beginning any fitness routine, it is crucial to seek clearance from your healthcare provider. Whether you had a vaginal birth or a C-section, your body needs time to heal. Most women can safely start light exercises around six to eight weeks postpartum, but this may vary depending on your personal health and any complications experienced during delivery.

Focus on core strengthening exercises

Pregnancy can significantly weaken the abdominal muscles, especially the deep core muscles. Diastasis recti, a common condition where the abdominal muscles separate, affects many women postpartum. To address this, start with gentle core strengthening exercises that help close the gap without putting too much strain on the abdomen. Here are a few exercises to begin with:

• Pelvic tilts: Lie on your back with your knees bent, then gently rock your pelvis upwards and back down. This movement helps activate your core and pelvic floor muscles.
• Leg slides: While lying on your back, slide one leg out and back in while keeping your core engaged. Repeat on both sides.

Strengthen your pelvic floor

Strengthening the pelvic floor is essential for postpartum recovery, especially as it may have weakened during pregnancy and delivery. A strong pelvic floor helps with bladder control, improves core stability, and supports your lower back. Kegel exercises are the most recommended method to strengthen the pelvic floor. To perform Kegels, contract the muscles you use to stop urination, hold for a few seconds, and release. Aim to perform several sets of Kegels throughout the day.

Incorporate low-impact cardio

Low-impact cardio exercises are ideal for new mums as they elevate the heart rate without placing too much pressure on the body. Walking is one of the best ways to ease into cardiovascular exercise. You can start with short, slow-paced walks and gradually increase both speed and duration as your fitness improves. If walking feels comfortable, consider adding other low-impact activities such as swimming or cycling on a stationary bike.

Try strength training with resistance bands

Once you feel ready to incorporate strength training into your routine, resistance bands are an excellent tool. They provide gentle resistance without overburdening the muscles, which is ideal for postpartum recovery. Focus on exercises that strengthen the major muscle groups, including the legs, back, arms, and glutes. Examples of exercises include:

• Seated rows: Use a resistance band to perform rowing movements, which target your upper back and improve posture.
• Squats: Stand on the band with both feet and hold the handles at shoulder height. Perform a squat, focusing on keeping your core engaged.

Hydration is essential for recovery, especially if you are breastfeeding. Breastfeeding mothers require extra fluids to support milk production, so aim to drink plenty of water throughout the day. Additionally, fuelling your body with nutrient-rich foods will aid in your fitness journey. Focus on a balanced diet that includes lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. These foods provide the necessary nutrients for energy and tissue repair.

Get enough rest

As a new mum, it may be difficult to prioritise rest, but adequate sleep is critical for your body’s recovery and your overall well-being. Sleep helps restore energy levels and aids muscle repair after exercise. While newborns often disrupt sleep schedules, try to rest whenever possible, even if that means taking short naps during the day. Allow your body time to heal, and avoid pushing yourself too hard.