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Postpartum Exercise Plan for New Moms

deep core movement Aug 20, 2020

Want to know what postpartum exercise plan is effective for new moms like yourself?

Before we dive in, let's take a moment to remember to be kind to your body and don't rush it when it comes to getting back into exercise after having a baby.

>>Going back into exercise too quickly could cause harm on your core and pelvic floor.<<

That being said, I DO want you to get moving because you could lose a lot of strength in those first weeks postpartum if you're not doing anything.

Some things that you can do is:

  • Focus on your posture
  • Lightly connect with your pelvic floor/low belly
  • Go on walks with your baby

Most importantly is LISTEN TO YOUR BODY.

Being connected and aware of your body while doing these postpartum movements is going to help you feel the benefits even more.

Now, let's get moving!

Standing Cat Cows

Grab your chair to do this feel-good low back release.

Pressing your hands into the back of a chair with your feet underneath your hips, you're going to inhale to breathe wide into your ribs sending the boney part of your butt (SITZ bones) back.

Then on your exhale, lightly draw the pelvic floor together to begin rounding your spine up towards the ceiling while pressing your feet into the ground.

Remember to keep a light core connection through this movement and visualize any tension leaving your body.

Standing Booty Kicks

Having strong hips can help alleviate a lot of the aches and pains you are feeling right now as a newly postpartum mama.

Standing a little closer to the back of your chair, you're going to zip up your low belly before you lift your leg across your body. As you bring your leg back, really reach through your toes to create space around the hip. Then use your low belly connection to bring your leg back to the starting position.

The slower you go in this movement, the easier it is to find your balance and for you to connect your mind to what you should be working in the body (hips, low belly, mid-back).

Parallel Squats

Squats are a staple in my exercise plan because they are an everyday movement.

With your feet pushing energy into the ground underneath you, you're going to start to visualize working the underside of your legs.

>>It's not about how low you can go in your squat, it's about proper form!<<

That being said, bring awareness to your pelvis here and make sure it's not too tucked or overly arched.

While lifting up out of your pelvis, you're going to do little pulses to start to activate your legs, hips and glutes.

Hip Rolls

A powerful way to start waking up your pelvic floor and deep core is doing hip rolls.

You have two options for these:

  1. Feet on the ground
  2. Feet up on a chair

You're going to do the exact same thing in either position! So do what feels comfortable for you today and know that you are exactly where you're supposed to be.

To start you're going to inhale to breath wide and then as you exhale visualize lightly connecting with your pelvic floor while allowing your pelvis to tilt.

*Glutes and hamstrings are being used yet!*

Once you feel your low back touching the ground, lightly press your feet onto the chair or ground and activate glutes and hammies to slowly peel up one vertebra at a time.

Only go up halfway when first learning this movement to make sure that you are out of your low back.

Exhale and sink your ribs as you roll down nice and slow.

Kneeling Side Reaches

It's common that this movement can be too much for women in those first weeks postpartum. If your hips aren't strong enough to be up yet, I recommend you watch the video below to see the modification that I teach my mamas until there is enough strength in their core for this movement.

In a side position, you're going to wrap your hip, push your hips forward and begin to feel a connection around your ribs.

Yes, there should be lots of fascial opposition happening here.

Zip up your core to bring your top leg up, reach your top arm and leg back and then inhale wide into your sides. On your exhale, connect with your pelvic floor to round your spine so your elbow and knee come together.

>>If only two or three of these is all you can do, know that that is completely okay and to start with where you are at today.<<

There you have it, mama: five moves that you can add to your postpartum exercise plan to begin healing your body from the inside out! Watch the video below to follow along with my unique style of cueing!

But remember, this isn’t ALL you can do to begin healing your body after baby, and I want to give you a freebie to teach you your next steps on your postpartum journey.

The pelvic floor is involved with EVERYTHING you do. It's also the culprit to a lot of postpartum aches and pains, diastasis recti, pelvic floor dysfunction and incontinence. That’s why I created this free guide to teach you how to properly engage your pelvic floor.

You won’t even believe that you allowed yourself to live in pain for so long. Click >>HERE<< to download it for FREE!


The material contained within is provided for educational and informational purposes only and is not intended as medical advice. You should seek prompt medical care for any specific health issues and consult your physician before beginning a new regiment or purchasing any product(s).

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