Postpartum Exercises

Exercise is an important part of recovering from pregnancy. Here are some exercises to help you get back to looking and feeling great.

Deep Breathing

During pregnancy, the baby takes up a lot of space and changes our alignment. Most times, women slip into shallow breathing, which in turn causes other problems. Practice deep breathing exercises to get back proper alignment. Some good deep breathing exercises include child's pose breathing and side-sitting breathing.

Child's Pose Breathing

1. Kneel down on the floor placing a pillow on your thighs, and lie forward across your knees. Think about forming your spine into a "C" shape.

2. Inhale through your nose, think about sending the air to expand your back even more into the "C" shape. Exhale, aiming for 20 seconds, think about drawing your abs up and in, don't arch or lose the C shape in your spine as you exhale. Repeat 5 times.

Side-sitting breathing:

1. Sit on floor with knees bent, legs stacked on right side.

2. Reach left hand across body to hold onto right knee. Tuck chin, form spine into "C" shape bent slightly forward and to right side. Meanwhile, reach right hand through to left side until you can feel outside of ribs (or reach as far as you're able). If you can't comfortably get into this position, sit in a chair and reach your left hand to right knee, right hand through as described above.

3. Holding position, breathe in through nose, sending air to expand ribs on left side and back. Think about feeling expansion all the way through "C" shape you've formed with your back. Exhale fully through mouth, aiming for full exhale, at least 10 seconds. Repeat five times, then switch sides.

Abdominals

The abs get stretched out and weak during pregnancy; strengthen and get everything back in place now! Reduce diastisis recti (the splitting of the abs along the midline during pregnancy), and get rid of your mommy tummy after delivery. Good ab exercises include deadbugs, elevated side planks, and pallof press.

Dead bugs:

1. Lie on back with legs lifted, knees and hips bent at 90 degrees, arms on floor by sides. Position lower back to be in full contact with floor.

2. Inhale through nose. As exhale, slowly lower one leg (keeping knee at 90 degree angle) until foot touches floor, making sure to keep back in contact with floor. Still exhaling, lift leg to starting position. Repeat with other leg. If touching foot to floor is too intense, or if you can't keep back in full contact with floor, only lower leg as far as you feel comfortable. Repeat 10 times.

Elevated Side Plank:

1. Put your left forearm up on a chair and legs out to the right side at a downward diagonal. Think about making your body a straight line. Cross your right leg over in front of your left leg, plant foot on floor and pull back slightly, this will help keep good alignment.

2. Inhale through your nose, expanding your back and sides. On the exhale, draw abs up and in, think about squishing all the air out of your lungs. Repeat four times, then switch sides.

Pallof Press:

1. Kneel on floor with right leg out in front, knee and hip bent at 90 degrees. Loop an exercise band securely around a heavy piece of furniture or shut the band in a door (using the type of band designed to do so). Position so the band is coming from a diagonal behind your left side. Grip band with both hands, hands start a few inches to the left of your centerline. There should be a small amount of tension in the band.

2. Inhale through your nose, on the exhale, brace abs up and in as you, keeping straight arms, pull hands across centerline and a few inches to right of centerline. Keeping tension and control, slowly move hands back to starting point. Repeat 5 times, then switch sides.

Hamstring and Adductors

The hamstrings (back of thighs), and adductors (inside of thighs), are muscles that often shut off during pregnancy, and we need them back online for our muscle balance and recovery. A few great exercises to include are the hamstring bridge, heel slides, and adductor squeeze.

Hamstring Bridge:

1. Lie on your back with knees bent and feet flat on floor, shoulder width apart. Pulling back on feet to engage hamstrings (back of thighs), press hips up toward the ceiling in a bridge, keeping shoulders in contact with floor. Repeat 10 times.

Heel slides:

1. Lie on back with knees bent and feet flat on floor, shoulder width apart. Inhale, then on exhale pressing down on left foot, slide it away and in front of the body slowly, then slide back to starting position. Inhale and repeat with right leg. Complete 5 sets of 6 repetitions on each leg.

Adductor squeeze:

1. Lie on left side with knees bent and spine curved into a "C." Place a pillow under your head to help maintain a straight spine. Place foam roller (or towel roll) between knees. Inhale, then on exhale squeeze and hold roller for 5 sec. Repeat 5 times, then switch sides. Aim for 2 sets of 5 repetitions on each side.