New Mom Exercises - PIH Health

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Published on December 21, 2015

New Mom Exercises

New mom exercises

New mom excersizesYou just had a baby and now want to get your body back into shape. Or maybe your baby is precisely the motivation you needed to start improving your health – after all, you’re going to need to be strong and fit to take care of that new bundle of joy.

Regular exercise soon after giving birth is good for your overall health and studies show that it may even help reduce the risk of postpartum depression. Check with your doctor before starting a workout routine and stop immediately if you experience any bleeding, excessive soreness, headaches or other unusual symptoms.

Easy Workouts

Making time to workout is easier if you combine workout time with baby time. You double the benefit of strengthening your body while strengthening your bond with your little one. Be sure to practice some of these exercises first using a doll or a rolled-up blanket that's the same size as your baby.

  1. Walking: regular old walking, start slow and increase the time, pace and intensity as you feel stronger. Taking baby along with you as extra weight increases the workout.
  2. Lunges: hold your baby close to your chest, do a forward lunge with one leg, don’t let your toes go past your knee. Return to starting position and lunge with the opposite leg. Repeat 8-10 times on each side.
  3. Side Lunges: instead of forward lunges, do side lunges into a squat. Repeat 8-10 times to each side.
  4. Squats: hold baby to your chest in front of chair, feet hip-distance apart, toes forward, bend knees, sit on the chair then draw the belly in tight as you drive through the heels and stand up. Repeat 8-10 times.
  5. Leg Extensions: in a sitting position, place baby on one shin or on top of the foot. Hold his or her hands, lift your leg straight up. Note: this should only be done when baby is able to safely sit up on his or her own. Repeat 8-10 times with each leg.
  6. Sit-Ups: lie on your back with your knees bent at 90 degrees, sit baby on your tummy and hold onto his or her hands. Perform sit-ups.

Good Housekeeping

Don’t forget that everyday house keeping can make up for a moderate workout as well. Put baby in a carrier then mop, dust, vacuum, and more for at least an hour  –  the baby’s extra weight ramps up the intensity of the tasks.

The information in Healthy Living Online is for educational purposes only.  It is not intended nor implied to be a substitute for professional medical advice.  The reader should always consult his or her healthcare provider to determine the appropriateness of the information for their own situation, or if they have any questions regarding a medical condition or treatment plan.

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