Top 10 Postnatal Exercises

Have you recently given birth to a child? If yes, congratulations to you! Most women are eager to regain the body shape they had before their pregnancy. There’s no magic potion, you just need to understand that your body needs time to heal. Taking care of yourself is important, and that is where a confinement nanny will prove to be useful.

Listed below are 10 postnatal exercises that you should follow:

  1. Stomach Exercise

Now is the time to get rid of that belly fat. Lie flat on the floor. Inhale using your stomach muscles, hold and release. Repeat!

  1. Upper Back Exercise

Cross your arms over your chest while sitting straight on the floor. Twist right then left. Repeat for as long as you can.

  1. Kegel Exercise

After giving birth, most women complain that they lose their bladder control. This happens because your pelvic muscles become weak. The Kegel exercise was introduced for this very reason. The Kegel will increase the circulation of blood in the pelvic region and may help you strengthen your pelvic muscles. For the exercise, you need to lie down and bend your knees. Your feet should be flat on the floor. Slowly and gradually, tighten your pelvic muscles. Hold, and then release. Repeat!

  1. Pelvic tilts

Maintain the same posture as the Kegel. Then, keep your hands flat on the stomach and gently tighten your stomach muscles. Once this position is maintained, push the arch of your back in the direction of the floor. Squeeze your bottom muscles as tight as you can. Repeat.

  1. Simple Stretches

There are a number of stretching exercises to select from. These exercises will help relieve pain from the neck and the back region. Try doing some yoga stretches at home.

  1. Exercise ball

A popular prop used for postnatal exercises is the exercise ball. Lie on the ball, while lifting your abs. For this, you need to contract your abdominal muscles and vary the intensity according to your energy levels.

  1. Exercise Ball for the Back

Back exercises can be done using the exercise ball. By doing back rolls you can strengthen the core muscles. Roll your back on the ball and try to relax. Breathe in through your nose and release through the mouth.

  1. Walking

Walking is the best way to regain your body, and you get to spend some quality time with the baby. It is a form of cardiovascular exercise, giving your heart and body muscles the strength that they need to work optimally.

  1. Swimming

If you are fond of the water, try swimming. There are several exercises that you can do in the water. How about swimming lengths, water aerobics and water running? This will burn a lot of calories, and will help you gain strength.

  1. Dancing

Dancing is fun, and the fun is doubled when dancing with your baby and husband. What better way to burn your calories and regain your strength than dancing?

Don’t worry if you feel uncomfortable with your body right now. With these exercises, you will feel and look good in no time!

You May Also Read this : Postnatal Exercise Plan for Speedy Recovery

  • PEM Confinement Nanny Agency

    We are a group of frontliners and support team members who are passionate about sharing our knowledge and experience in confinement care. Representing the largest confinement nanny agency in Singapore which has served over 250,000 mothers in over 30 years, we are all about sharing useful and insightful information based on our experience to help new parents navigate this exciting chapter of their life better.