Postpartum Exercise: Listen to your Body

Even the best intentioned new moms who plan to jump right back into their before-baby exercise routine may find it a bit more difficult than they thought. Once you decide to head back in, take it easy and be nice to yourself.

One of the best things you can do is to keep up your workouts during your pregnancy to keep you core and body as fit as possible. This makes the birth as easy as possible and makes it that much easier to get back into the gym.

Post pregnancy, stay away from planks, situps and crunches for a bit. They target your outer abdominals, and you need to build more foundation first.

Pallof Press

Start in a kneeling position with your back straight. Anchor a resistance band and hold the band out in front of you with both arms straight. Exhale and push the band ahead of you with straight arms. Pause for 2 seconds and bring your arms back to your chest.

If you don’t feel this in your core, move farther away from the anchor point.

Heel Slides

Start lying on your back with your knees bent. Exhale to extend one leg, inhale to bring it back in. Try not to shift side-to-side.

Hip Hinge

Stand straight, feet hip width apart and arms straight out front. Inhale and sit your hips back behind you. Knees softly bend, shins stay vertical, hamstrings and glutes should feel stretched.

Exhale and engage your glutes to stand.

Side Plank

Start lying on your side with your knees bent and propped up shoulder over elbow with your hand in front of you. Lift up your hips into a side plank and hold, then return.

How long you hold it depends on your strength and how you feel. Listen to your body.