Pregnancy and giving birth will cause massive changes to your body. Rebuilding any form of fitness is challenging after carrying another human inside of you. Many women are surprised about how different their body feels after giving birth, especially the area around the core, pelvic muscles and abdominals. These areas are stretched and weakened, leaving them either disconnected, vulnerable or non-existent at all. A postpartum workout is crucial to gain back core strength. Most important in postnatal training is quality, not the number of exercises. The following moves are specially designed to start your fitness journey over again. Regain your power and control with movements presented by Meglio.
# Firm body & strong muscles
How can I gain back strength after giving birth? Postnatal workout can restore muscle strength and health and help to firm up the body. In those weakened areas, training is beneficial to get you back on track.
# Eases postpartum depression
What can I do to prevent postpartum depression? Workout, sports or even light exercises like going for a walk is already scientifically proven to act as a light anti-depressant. Balance your mood with starting exercising.
# Weight loss
How to lose weight after pregnancy? Postnatal fitness routines can assist you in your weight-loss journey. The circulation of blood and lymphatic fluid can be enhanced through training and makes it easier for you to lose weight.
Get back on track with our top 10 postnatal beginner exercises. Always listen to your body. Alignment is key. Recovery and rest are as equally important as the right movements.
#1 Flat Back On All Fours
Come down to the ground on all fours with your shoulders over the wrists and your hips over the knees. Keep your neck neutral, your shoulder pulled back and your gaze downwards. On your exhale squeeze your pelvic muscles in an up. Draw your belly button towards your spine. Flatten your back here and hold it there for a few seconds. Don’t forget to breathe. On your inhale slowly relax into starting position. Repeat up to 10 times.
Step your feet a bit more than shoulder-width apart. Point your toes forward, bend your knees, engage your core and bring your buttock back. Never let your knees pass your toes. Go deeper into your squat and bring your hands together in front of you while you go down. Press into your feet to push yourself up. Extend your legs and bring your hands down. Repeat up to 10 times, always how you feel. To make it easier to get back up, squeeze your pelvic muscles.
#3 Easy Press Ups
Come down to the ground on all fours with the shoulders over your wrists and the hips over your knees. Keep your neck neutral, your shoulder pulled back, the spine flat and straight and your gaze downwards. Now, ‘step’ your hands one hand wide outwards on both sides. Point your fingers forward, open your elbows outwards. Engage your core, keep your back flat and bring your head down towards the ground by bending your elbows. As soon as you touch the floor with your nose or forehead press yourself up on your exhale. Try to repeat 4 to 8 times.
#4 Sitting Pelvic Floors
Get seated on a chair with your feet flat on the ground. Straighten your spine like something would pull you up through the crown of your head. Take a few deep breathes here before you start. On your exhale squeeze your pelvic muscles in and up. You will feel them firing up. Hold for a few moments and on your inhale relax and make your belly wide and soft. Repeat up to 10 times or as you feel. This is a great exercise anywhere you are.
Before you come into your lunge position, bring your shoulders back and down, activate your core, tip your hips slightly forward (to get a flat lower back) and place your hands on your hips. Make a mid-sized stride forward with your right leg and go as deep as it feels right for you. Your knee should be bent to a maximum of 90° and never pass your toes. Come back up by pressing your right foot into the ground and squeezing your pelvic muscles. When you are ready, step your left foot forward. Alternate and repeat up to 10 times on each side.
#6 Tricep Dips
Sit down on the ground with a straight spine. Bend your knees here and keep your feet flat on the ground for stability. Place your hands slightly behind you with fingers pointing forward. Your elbows should face backwards. Engage your core and bend your elbows as far as it feels good for you. Always make sure to keep a straight spine the entire exercise and feel the movement in your triceps. It might help you to imagine also hinging from the hips. In controlled motion come back to starting position. Repeat up to 10 times.
#7 Standing Pull Ins
Step your feet about hip-width apart. Toes are pointing forward, knees are soft and eyes gazing straight forward. Bring your shoulders back and down, press your feet evenly into the ground, activate your knees, squeeze your pelvic muscles, draw your belly button to your spine and stretch your neck, as something would pull you up through the crown of your head. Hold this position for a few seconds and then relax. Repeat up to 10 times.
#8 Tap Backs
Stand tall with your feet closed. Place your hands on the outer sides of your thighs. Tip your hips slightly forward and bring your shoulders back and down. Keep your neck straight and activate your core. Step your right foot back while bending your left knee. Always make sure your knee never passes your toes. Simultaneously, bring both arms straight up (parallel to the ground). When you step your right foot back, also bring your arms to starting position. Alternate and repeat 10 times on each side. Always modify the intensity by either making a bigger or smaller step backwards.
#9 Tricep Press Ups
Come down to the ground on all fours with your shoulders over your wrists and your hips over your knees. Keep your neck neutral, your shoulder pulled back, the spine flat and straight. Bring now both hands together and let both thumbs touch each other (as you would form a W with your hands). Make sure your nose is directly over your thumbs the entire exercise. Tuck your elbows in and bend them. Slowly lower to the ground. Bring yourself up with control. Repeat up to 10 times or as you feel. To modify this move, you can do it against a wall.
#10 Clam Legs on Side
Lie down on the ground on your right side. Either support your upper body by bringing your forearm the floor (shoulder over the elbow) or extend your arm over you and place your head on it. Bring your left hand in front of your chest for balance. Stack your hips here, bend your knees and pull them towards your left hand. For better understanding, your heels should be in one line with your spine. Keep your feet together and open your left knee towards the sky. Make sure your core is active here the whole exercise. Open and close your knee with control up to 10 times. When you are ready, take it to the other side.
Meglio wants you to get back in shape and regain your fitness with these easy but effective exercises. Be patient with yourself all the time and don’t rush movements which do not feel right for you. Your body needs time to recover.