Postpartum Workout: Exercises to Strengthen Your Core

If you’re anything like me, you know the struggles of wanting to start a postpartum workout routine to bounce back after having a baby ASAP. Our bodies go through so many changes during pregnancy and childbirth, and it’s completely normal to feel a bit insecure about our postpartum belly. After I had my baby, I found myself feeling incredibly insecure, despite the well-intentioned advice to embrace my new body. But for me, acceptance didn’t come from simply embracing the changes; it came from taking action to feel better about myself.

I waited 40 days for my body to heal, then I got to work. It’s wasn’t easy but it also wasn’t the hardest thing i’ve ever committed to. I didn’t want saggy skin, I didn’t want extra weight on me and that kept me motivated.

I understand the apprehension many feel about starting a fitness routine. But here’s the thing: it doesn’t have to be too complicated or intimidating. In this blog post, I’m going to share with you a core-only workout routine that you can do from the comfort of your own home. These exercises are simple yet effective, and they’re all about consistency.

Along with the workout routine, I’ll also be sharing other tips and information on when to start working out postpartum and additional strategies for losing weight after having a baby. Remember, I’m proud of you for taking this step towards reclaiming your confidence and embracing your postpartum journey. Let’s work together to shed that postpartum belly and feel amazing in our bodies again!

The Postpartum Struggle: Dealing with Insecurities

Let’s be real – having a baby is a beautiful journey, but it can also take a toll on our bodies. From stretch marks, weight gain to loose skin and everything in between, it’s no wonder many of us feel a bit self-conscious about our post-baby bodies.

But here’s the thing: you just brought a tiny human into the world, and that’s pretty incredible! So cut yourself some slack and remember that your body has done something amazing. Plus, you’re here taking action and doing something about it already and that’s pretty bad ass. That being said, it’s totally okay to want to get back in shape and feel strong and confident again.

Just remember to be kind and patient with yourself. Use your insecurities as motivation instead of letting them use you. You’ve already accomplished so much, and this is just another step in your journey to feeling like yourself again.

When to Start Working Out Postpartum: Listen to Your Body

After giving birth, it’s crucial to give your body the time it needs to heal and recover. While each woman’s postpartum journey is different, there are general guidelines to consider when it comes to returning to exercise.

In many cultures, there’s a prevalent belief known as the “40-day myth,” suggesting that new mothers should refrain from strenuous activity, including exercise, for the first 40 days after giving birth. While this tradition has deep cultural roots and may originate from a desire to allow women time to rest and recover, it’s essential to approach it critically.

If you’ve never heard of this myth or don’t believe in it, it’s still wise to wait for your body to heal and consider the following steps:

Consult with Your Healthcare Provider: Before starting any postpartum exercise routine, consult with your healthcare provider. They can assess your individual situation, considering factors like your delivery type and any complications, and offer personalized recommendations.
Wait for Your Doctor’s Approval: In most cases, healthcare providers recommend waiting until your postpartum check-up, typically around 6 weeks after giving birth, before beginning vigorous exercise. This allows your body time to heal from childbirth and reduces the risk of complications.
Listen to Your Body: Even with approval, it’s vital to listen to your body and start slowly. Pay attention to any pain, discomfort, or unusual symptoms during and after exercise. If something doesn’t feel right, stop and consult with your doctor.
Begin with Gentle Exercises: When ready to start, focus on gentle exercises to rebuild strength and stamina, such as walking, gentle yoga, or pelvic floor exercises.
Gradually Increase Intensity: As your body heals and regains strength, gradually increase the intensity and duration of workouts. Avoid high-impact exercises and heavy lifting until fully recovered and approved by your healthcare provider.
Consider Diastasis Recti: If you experienced diastasis recti during pregnancy, address this condition before intense core exercises. Consult a pelvic health physiotherapist or fitness professional for guidance on safe core exercises.

Full Core Strengthening Postpartum Workout Routine

Let’s dive into a full core postpartum workout routine designed to target those muscles and leave you feeling strong and confident. Remember, consistency is key, so aim to do this workout 3-4 times a week for best results. Let’s get started!

1. Plank Hold

Reps: Hold for 30-60 seconds
Sets: 3-4
How to: Start in a push-up position with your hands directly under your shoulders. Engage your core muscles and hold your body in a straight line from head to heels. Keep your neck neutral and avoid sagging or arching your back.

2. Bicycle Crunches

Reps: 15-20 per side
Sets: 3-4
How to: Lie on your back with your knees bent and hands behind your head. Lift your shoulder blades off the ground and bring your right elbow towards your left knee while straightening your right leg. Alternate sides in a pedaling motion, keeping your core engaged throughout.

3. Russian Twists

Reps: 15-20 per side
Sets: 3-4
How to: Sit on the ground with your knees bent and feet flat on the floor. Lean back slightly and lift your feet off the ground, balancing on your tailbone. Hold a weight or medicine ball in front of you and twist your torso to the right, then to the left, keeping your core tight.

4. Leg Raises

Reps: 10-15
Sets: 3-4
How to: Lie on your back with your legs straight and hands under your glutes for support. Lift your legs towards the ceiling, keeping them straight and together. Slowly lower them back down towards the ground, stopping just before they touch the floor.

5. Mountain Climbers

Reps: 20-30 total (10-15 per leg)
Sets: 3-4
How to: Start in a push-up position with your hands directly under your shoulders. Bring one knee towards your chest, then quickly switch legs, alternating back and forth in a running motion. Keep your core engaged and your hips level throughout.

6. Superman Holds

Reps: Hold for 30-60 seconds
Sets: 3-4
How to: Lie on your stomach with your arms extended overhead and legs straight behind you. Lift your arms, chest, and legs off the ground, engaging your lower back and glutes. Hold this position for the prescribed time, then lower back down with control.

Remember: Always warm up before starting your workout and cool down afterwards to prevent injury and aid in recovery.

Focus on your form & remember breathe!

Listen to your body, be consistent and modify exercises as needed to suit your fitness level.

DON’T FORGET ABOUT YOUR SKIN!

If you want to get rid of your postpartum belly you’ll have to also work on your skin.

After you deliver your little one your skin can become loose since it stretched so much for 9 months. I would highly recommend taking care of your skin just as much as trying to loose the baby weight. It’s crucial because if you loose the baby weight but you don’t tighten the skin you’re still going to have all this saggy skin.

I strongly recommend these skin tightening products from Veenourish. They worked so well for me and I am so happy that I used them. I don’t know if my skin would be how it is now it I hadn’t been so consistent with them.

I started using them right after I had my baby. I would wear the postpartum belly wrap, but before putting it on I would apply the Skin Tightening Cream Gel and Skin Tightening Oil from the Veenourish Skin Tightening Bundle. I would apply the cream gel first, let it absorb for a minute or 2 and then I would apply the Skin Tightening Oil. Then, I would wear the belly wrap.

You don’t have to do this but sometimes I would use plastic wrap over the skin tightening oil and then put the belly wrap on. I would do this to allow the products to sit on my skin longer.

The Skin Tightening Bundle also includes a coffee scrub that I absolutely love. I would massage it on my skin for a minute or 2 in the shower. Then, I’ll rinse it off and I’ll use it 3 times a week.

If you want to learn more about these products and my experience using them click, here.

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