Whether it is your first-, second- or third-time giving birth to a baby, every time will feel different from your pre-pregnancy self to post-pregnancy self. After all, you just gave birth to a human being…!

You will be advised to just rest and take care of yourself, but if you are keen to get moving, get back to work, follow a routine, and start exercise and workouts. If you have been through a healthy pregnancy and delivery, you can start working when you feel ready. If you had a cesarean delivery or diastasis recti or severe vaginal tears, you need to consult your doctor to determine when it is safe to exercise again. You may have to wait a few weeks to get back into the exercise program. Until then, rest, recover and relax.

Exercise that you can do post-delivery are as follows:

Upper Body Exercise:

  • Single- Arm Rows: This exercise helps you to strengthen your upper body. And it can be done using a dumbbell or resistance band. First, keep your shoulders square if you are using a cable/band stand tall, but if you are holding a dumbbell, (make sure it's 0.5 - 2kg). Engage your core and pull back, holding on to the weight, and make sure your elbow is at a 90-degree angle. Repeat these steps to strengthen your upper back.
  • Wall Plank: It's a great exercise for those women who have gone through a c-section surgery. Keep your feet planted about 2 feet from the wall. Relax your forearms against the wall and stand in a plank position. Slowly move your body outwards by pulling your shoulder back, and place the sideboard on the wall, and that's it.
  • Swiss ball bird dog holds: Since back pain is common post delivery, this exercise can help you to relieve back pain. It also helps with stability and posture. Stability or an exercise ball is required to perform this exercise. Lay down on top of the ball and make sure that your torso covers the ball. Your body will be in a straight line, with your palms on the floor and toes touching the ground. Now, by looking down at the floor, lift the left foot and reach your right arm at the same time. Hold for 1 to 2 seconds and repeat the same.

Core Exercises:

  • Pelvic Floor Exercises (Kegels): There is a good chance that your body already knows how to make Kegel. Doing this exercise helps strengthen the pelvic floor muscles. Tighten your pelvic floor muscles, hold for 10 seconds and repeat.
  • Diaphragmatic breathing: This exercise can be performed within the first few days of delivery. It helps to improve core stability and slows down your breathing rate. Lie down on a yoga mat, relax your body, release the tension from your toes to the head top, put one hand on your chest and another on your stomach, take a deep breath in from your nose. It will expand your stomach, while your chest should remain relatively still. After breathing in for 2 to 3 seconds, breathe out slowly.
  • Dead Bugs: Start in the head position with your legs and arms stretched straight up into the air. Inhale and lower your left arm and left leg, breathe in and raise both again. Repeat on the right. By doing this exercise, you can strengthen and stabilize your core, spine, and back muscles.

Lower Body Exercise:

  • Squats: Strengthen your lower back and legs by doing squats. First stand with your feet apart, hip or shoulder width apart. Bend the knees and sit down gently, sending the hips back while the torso is straight. Lift your head up and stretch your arms for balance if necessary. When you return to standing, place a little bend in your knees.
  • Forward Lunges: Stand with legs slightly apart. Bend forward and down until the front knee is at a 90-degree angle. Keep your torso straight and engage your core as you step, bend, and return to the starting position.
  • Glute Bridges: Lie on your back, your knees bent and feet flat on the floor. Compress your abs and glutes as you lift your hips, drawing a straight line from your knees to your upper back/shoulders. Hold the breath and then slowly return to the floor and repeat.

        Apart from these exercises, you can also try cat cow stretch, swiss ball glute bridge, planks, side plank leg lifts, etc. If you have any queries related to the post-delivery period, visit Kangaroo Care - Women & Children Hospital, the best maternity hospital in Bangalore and Mysore. Book an Online Appointment Today!

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