A grand old congratulations to you, you post pregnant heroine you! You’ve spent equal amounts of time feeling joy, impossibly fiery food cravings, and waves of the "baby blues." Now, you’re ready to head to back to the gym, and grab hold of a leaner, trimmed frame. As long as your doctor has okayed you to begin exercising again (usually at least six weeks postpartum), here’s what to do.
Besides just being a fun word to pronounce and repeat, kegels work wonders in the way of strengthening your pelvic floor muscles. And just what do you care about the strength—or rather weakness—of your pelvic floor muscles? Well those muscles suffered something of a stressful beating during your pregnancy and delivery, and further, they’re responsible for controlling urine flow. Many doctors will prescribe kegels to women after childbirth, to gain back strength in their pelvic muscles that were stretched beyond reasonable doubt through their babies’ deliveries.
2. Floor Bridges
Besides further developing your yoga skills and vastly improving your flexibility, floor bridges greatly diminish your stress levels and further calm your central nervous system. Muscle development no doubt holds merit following childbirth, but it’s just as important to make serious efforts to cut back on stress, and get in better touch with your mind, body and soul, after such a life-defining event.
3. Forearm Plank
The faster you’re able to whip your core back into the shape, the easier time your body will have getting the rest of itself back on track After an extended period of time "on the bench," there’s just no realistic way you can expect your body to be able to dive right back into a rigorous cardio/weight lifting routine. That’d be too much stress asserted on your muscles and joints, and could result in an injury or two. Instead, establish a strong inner core with planks, and then go about addressing those other areas you’re keen on bringing strength back to.
4. Lying Hamstring Curl
Perhaps you’re not yet ready for squats and lunges. With the help of an exercise ball, you can lie back and still provide your hamstrings and butt an effectively demanding workout that’ll tone and strengthen.
5. Wide-Stance Deadlifts
This exercise has been praised by many hard working mothers for possessing great similarity to the daily motions they’d be doing—such as bending over to lie a baby in her crib. We recommend waiting to incorporate this exercise—as it falls in a bit more of an intermediate category—until sometime after the six-months post-childbirth grace period!