Postpartum exercises: What to include and exclude in your routine
After giving birth, it's common for your body to feel significantly different from before pregnancy. If you want to start exercising to reclaim your fitness and health, you may wonder what workouts are safe for you at this stage. Try these five simple postpartum exercises instead of more challenging ones that may be difficult for you right now.
Bird dogs instead of mountain climbers
Begin on all fours, with hands directly under your shoulders and knees under your hips. Extend your right arm straight in front of you while simultaneously extending left leg straight behind you. Keep your core engaged and your back straight. Hold this position briefly, then return your arm and leg to the starting position. Alternate sides and continue for the desired number of reps.
Roll-ups instead of crunches
Lie down on the mat with legs straight and arms extended. Lift your torso up slowly. Roll down to the starting position, lowering one vertebra at a time. Repeat the movement until the set is complete. Maintain control and engage your core throughout the exercise. Focus on smooth and controlled movements. Remember to breathe properly during the exercise.
Side-to-side toe touches instead of bicycle crunches
Lie down on your back with your knees bent and arms by your sides. Engage your core muscles and keep your lower back pressed. Reach your left arm towards your left foot. Return to the starting position. Repeat on the other side, reaching with the right arm towards the right foot. Keep alternating sides and continue the movement for the desired number of repetitions.
Side plank leg lifts instead of hardcore plank
Lie on your stomach with forearms on the floor and elbows beneath shoulders. Go onto one forearm and turn sideways. Lift your body off the floor, assuming a side plank position. Raise your top leg and hold it in the air, for as long as it is comfortable. Engage your muscles for stability. Complete one to two sets on each side, alternating sides.
Cobra pose instead of full superman
Lie facedown with feet hip-distance apart, elbows bent, and palms flat by your shoulders. Inhale and engage your core by pulling your belly button toward your spine. Exhale and gently press into your hands, lifting your chest off the mat. Emphasize back muscle engagement, avoiding excessive arm use. Inhale slowly as you lower back down with control. Repeat, maintaining core engagement and controlled movements.
