Top 10 Postnatal Exercises

Wondering how to regain your strength and get fit after giving birth? Postnatal exercises can do the trick effectively and safely!

In this article, you will find the top 10 postnatal exercises that you can easily do at home. These exercises improve cardiovascular health, reduce stress, and get you back in shape. But remember to always consult your doctor prior to beginning any postpartum exercises in Singapore!

1. Kegel Exercise

What are Kegel exercises, and how do they help you? Well, a Kegel exercise involves the pelvic floor muscles, which support the bladder, rectum, and uterus. 

This exercise is super simple to perform! All you have to do is tighten your pelvic floor muscles (as if you’re stopping urine flow), hold for 5-10 seconds, and then relax. 

Aim for 10-15 repetitions daily to regain muscle control and reduce postpartum discomfort.

2. Pelvic Tilts

Next, you can try pelvic tilts. This gentle move tones your abdominal muscles while easing lower back pain. 

You can do this by lying comfortably on your back with your knees bent and feet flat on the floor. Engage your core muscles and gently tilt your pelvis upward. Hold this position for a few seconds before releasing. Repeat 10-15 times for best results.

3. Stomach Breathing

Also known as diaphragmatic breathing, this exercise exercises your core and relaxes your mind. 

Lie down on your back and place one hand slightly on your belly. Take a slow breath through your nose, allowing your stomach to lift. Take a slow breath through your mouth, drawing your stomach muscles in. Do this exercise 10 times on daily basis.

4. Bridge Exercise

The bridge exercise is excellent for strengthening your hips, glutes, and core muscles. 

Lie on your back, bend your knees and place your feet apart. Gradually lift your hips, contracting your glutes in the process. Hold it for a second, then slowly go down. Repeat 10-15 times to regain your lower body strength.

5. Gentle Squats

Another best postnatal exercise is the most common word we hear: squats. It might sound tiring, but it actually can help rebuild lower-body strength safely and effectively. 

First, stand with your feet shoulder-width apart. Then slowly lower your body into a squat position as if you are sitting on a chair. Keep your back straight, knees facing the direction of your toes, and stand back up. Do this exercise in 10 repetitions. Increase the intensity as you become stronger.

6. Leg Slides

Leg slides are suitable for rebuilding lower abdominal muscles without over-straining your core. 

To do this, lie on your back with your feet flat and your knees bent. Slowly extend one leg straight out along the floor and then return it to the starting position. Switch legs, repeating this 10 times per leg.

7. Upper Back Twist

This method eases the tension in your upper back with gentle twists. Sit up with your arms crossed over your chest. Twist slowly to one side, hold for a moment, and twist to the other. Perform 10 twists on both sides to relieve back tension and improve flexibility.

8. Cat-Cow Pose

Cat-Cow is a relaxing yoga pose to remove tension from your back and unwind. 

Start in the hands and knees position, arch your back towards the ceiling (cat pose), and then bring your back down towards the floor (cow pose). Continue back and forth through this motion 1-2 minutes to soothe stress and loosen up spine flexibility

9. Walking

Easy yet efficient, walking boosts circulation, lifts mood, and supports overall recovery.

Start with short, gentle walks around the home or neighbourhood. Gradually build up your distance and pace as your body becomes more familiar and strength builds.

10. Wall Push-Ups

Build upper body strength safely with wall push-ups. Stand facing a wall with your hands shoulder-width apart at shoulder height. Push back against the wall and slowly forward, keeping the back straight. Perform 10 daily repetitions to strengthen your chest, shoulder, and arm muscles.

Additional Tips for a Successful Postnatal Exercise Plan:

• Always get clearance from your healthcare provider before starting, especially after a C-section.
• Begin with low-impact exercises for the first 6-8 weeks.
• Increase intensity gradually from 8-12 weeks postpartum.
• Avoid high-impact abdominal exercises like sit-ups and curl-ups until fully recovered.
• Maintain a balanced diet and stay hydrated.

Lastly, postnatal exercises form part of your healing process, and you can get back your strength, mood lift, and keep stress under control. Remember that all mums are not the same, so go at your own pace that feels good to you. If you need more info or advice, feel free to consult professional experts like PEM Confinement Nanny Agency.

Extra Support for Your Postnatal Journey

Need extra support on your postnatal journey? At PEM Confinement Nanny Agency, we’ve proudly supported over 50,000 mums with expert confinement nannies explicitly trained in postpartum care. Our nannies handle daily chores, prepare nutritious meals tailored to your recovery needs, and provide professional newborn care guidance, helping you enjoy motherhood with less stress and more recovery time.

Listen to your body, take it slow, and enjoy your recovery journey!

Happy exercising, Mummy!