The adventure of motherhood is filled with boundless love and joy, but it can also be a whirlwind of challenges and adjustments. While nurturing your little one, it’s crucial not to forget about your health and happiness. That’s why we’re here to guide you on an exciting journey of Workout Routines For New Mums. Yes, you heard it right—these routines are specially crafted to accommodate your unique needs as a new mother, helping you regain strength, boost energy levels, and find a moment of self-care amidst the beautiful chaos.
Our workout routines for new mums are here to support you in this incredible feat. We understand that being a new mum means constantly adapting and multitasking, so we’ve curated exercises that seamlessly integrate into your busy schedule. We’ve got you covered from gentle postpartum yoga flows to quick and effective strength training sessions.
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These 6 routines can be easily modified to fit your current fitness level and can be done in the comfort of your home, allowing you to conquer your fitness goals while being your super mum. So, new mums, get ready to embrace this exciting chapter of your life with renewed strength and energy through our workout routines designed just for you.
Workout Routines For New Mums
Why It’s Great For You: Don’t underestimate the power of a simple walk to kickstart your postpartum fitness journey.
How to Do It: Begin with a leisurely stroll, gradually working your way up to an invigorating power walk. Even a gentle walk holds tremendous benefits, especially during the initial stages. To enhance the advantages, consider using a front pack to carry your baby, adding extra weight to your exercise routine.
For a fun twist, experiment with walking backward or following a zigzag pattern to keep your muscles on their toes. However, remember to only involve your baby in these activities once you have mastered them and are confident in your balance.
Deep Belly Breathing With Abdominal Contraction
Why It’s Beneficial for You: This exercise is incredibly gentle, to the point where you can engage in it just an hour after delivering your baby. It aids in muscle relaxation and initiates the crucial process of strengthening and toning your abdominal muscles and belly.
How to Perform It: Sit in an upright position and take deep breaths, focusing on drawing air from the diaphragm upwards. While inhaling, contract and hold your abdominal muscles tightly, and then release the contraction while exhaling. With time, gradually extend the duration for which you can engage and maintain the contraction of your abs.
Head Lifts, Shoulder Lifts, and Curl-Ups
Why They’re Beneficial for You: These three exercises work wonders for strengthening your back muscles while toning your tummy and abs while torching those calories.
How to Perform Them:
- Head Lifts: Lie on your back with your arms resting alongside your body. Keep your lower back pressed against the floor as you bend your knees with your feet flat on the ground. As you inhale, relax your belly. Upon exhaling, gradually lift your head and neck off the floor. Inhale as you lower your head back down.
- Shoulder Lifts: Once you can effortlessly perform 10 head lifts, it’s time to advance to this exercise. Assume the same position as you did for head lifts. Inhale and relax your belly. As you exhale, raise your head and shoulders off the floor, extending your arms and hands towards your knees. If you feel strain in your neck, clasp your hands behind your head without pulling on your neck. Inhale as you lower your head and shoulders back down.
- Curl-Ups: Once you’ve mastered 10 shoulder lifts, progress to this exercise. Begin in the same position on the floor. Lift your torso until it reaches a point halfway between your knees and the floor behind you. Reach towards your knees and hold the position for 2 to 5 seconds. Then, slowly lower yourself back down.
Remember to prioritize your breathing. Exhale when you exert effort during the exercises, and inhale when you relax.
Why It’s Wonderful for You: This absolutely delightful exercise works wonders in toning your tummy while also providing relief from pesky back pain by strengthening your abs.
How to Do It: Begin by positioning yourself on your back and your arms straight down from your shoulder line, palms resting on the floor. Ensure your back remains relaxed and straight, without curvature or arching. As you inhale, gently pull your buttocks forward, tilting your pelvis and rotating your pubic bone upward. Maintain this position for a count of three, and then release.
Why They’re Advantageous for You: These timeless exercises are fantastic for toning your bladder muscles and reducing the risk of post-childbirth incontinence. By incorporating kegels into your routine and gradually increasing both the frequency and duration of the contractions, you’ll gain better control over those inconvenient leaks caused by sneezing, laughing, or lifting your baby.
How to Perform Them: The objective is to contract and hold the muscles responsible for controlling the flow of urine. To identify these muscles, begin by practicing the exercise while urinating. While in the process of urination, manipulate your muscles until the stream momentarily stops. Then, release and allow the urine to flow naturally. Please take note of the sensation and remember it. When you’re not urinating, contract, hold, and then release those same muscles. Aim to perform this sequence 10 times during each session, ideally repeating it three times a day.
Bonus Workouts for Baby and Mom
It can indeed be a challenge to find moments away from your precious baby during those early months. That’s why I recommend trying these exercises that you can do while keeping your infant right by your side. However, exercise caution and take necessary precautions.
To familiarize yourself with the movements, consider practicing them first with a doll, or use a rolled-up blanket or towel of similar size as your baby. Engage in the full-out moves only when you are confident that there is no risk of accidentally dropping your baby. It’s vital to ensure that you are physically capable and possess a good sense of balance to prioritize your safety as well as your baby’s.
- The Baby Glider: Embrace your baby close to your chest and perform a forward lunge using your left leg. Take a significant step forward and bend your knee, ensuring that your toes don’t extend beyond your knee. Return to the starting position and then lunge forward with the opposite leg. This exercise targets strengthening your legs, back muscles, and core. Repeat this sequence 8-10 times on each side.
- The Baby Bouncer: Similar to the baby glider, this exercise involves side lunges instead of forward lunges. Step to the side and perform a squat as if you were sitting back in a chair while keeping your knees aligned over your ankles. Repeat this movement 8-10 times on each side.
- Rock-a-Baby Squats & Curls: Stand with your legs shoulder-width apart while holding your baby securely and snugly against your chest. Squat down, allowing your baby’s feet to touch the floor. As you rise back up, bring your baby closer to your chest. Repeat this sequence 15 times. Please note that you should only perform this exercise when your baby is at least 10 to 12 weeks old.
This comprehensive guide has provided new moms with six workout routines tailored to their unique needs. By incorporating these exercises into their daily routine, new moms can regain their strength, tone their bodies, and improve their overall well-being.
From walking to targeted muscle exercises, these workout routines offer a variety of options that can be adapted to fit busy schedules and the presence of their precious little ones.
Remember to consult with a healthcare professional before starting any new exercise regimen, especially during the postpartum period. With dedication, patience, and a focus on self-care, new moms can confidently embark on their fitness journey and embrace the rewarding experience of reclaiming their physical health after childbirth.
Can I Start These Workout Routines Immediately After Giving Birth, or Should I Wait for a Certain Period of Time?
It is essential to consult with your healthcare provider before beginning any workout routines after giving birth. They can provide guidance based on your circumstances and ensure that your body has adequately healed before engaging in physical activity.
Are There Any Specific Precautions or Modifications I Should Consider When Doing These Exercises With My Baby?
Safety should be a priority when exercising with your baby. Make sure you always have a secure hold on your baby, and consider using a carrier or sling that allows for movement. Modify exercises as needed to accommodate your baby’s weight and movements to ensure both your safety and comfort.
How Long Should Each Workout Session Last for New Moms With Busy Schedules?
The duration of each workout session can vary depending on your schedule and fitness level. Starting with shorter sessions, such as 15 to 20 minutes, and gradually increasing the duration as you build strength and stamina is a recommended approach. Even shorter bursts of exercise can be beneficial and can fit into busy mom routines.
Will These Workout Routines Help With Postpartum Weight Loss?
These workout routines can be effective in a postpartum weight loss plan. Combined with a healthy diet, they can contribute to gradual and sustainable weight loss. Remember, each individual’s weight loss journey may vary, and focusing on overall health and well-being is important rather than solely on weight loss.
Can I Incorporate These Exercises Into My Daily Routine While Still Taking Care of My Newborn?
Absolutely! These workout routines are designed to be flexible and adaptable, allowing you to incorporate them into your daily routine as a new mom. You can do them at home, during naps, or even involve your baby in certain exercises. The key is finding a routine that works for you and your baby.
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