The Best Exercises for Mums to Lose Weight after Giving Birth

Introduction to Postpartum Exercise

Losing weight after pregnancy can be challenging, but with the right approach, it’s achievable. Exercise plays a crucial role in not only shedding the extra pounds but also in regaining strength, improving mental health, and enhancing overall well-being. In this article, we will explore the best exercises for mums to lose weight after giving birth, focusing on safety, effectiveness, and practicality.

Benefits of Postpartum Exercise

• Weight Management: Regular exercise helps in burning calories and creating a calorie deficit necessary for weight loss.
• Core Strength: Strengthening the core muscles supports the back and improves posture, which can be affected by pregnancy.
• Mental Health: Physical activity releases endorphins, which can help combat postpartum depression and anxiety.
• Social Benefits: Joining a postnatal exercise group can provide social support and help new mothers connect with others in similar situations.

Safe Postpartum Exercises

Pelvic Floor Exercises (Kegels)

Kegel exercises are essential for strengthening the pelvic floor muscles, which support the bladder, uterus, and bowel. These exercises can be started immediately after childbirth and should be done regularly throughout the day.

How to Do Kegels: Contract the muscles as if you are stopping the flow of urine. Hold for a few seconds and release. Repeat for 10 repetitions, three times a day.

Light Walking

Walking is one of the safest and most accessible forms of exercise after pregnancy. It can be done as soon as you feel ready and is beneficial for both physical and mental health.

Tips for Walking: Aim for at least 150 minutes of moderate-intensity walking per week. You can break this into shorter sessions throughout the day.

Deep Breathing Exercises

Deep breathing with abdominal contraction helps strengthen the transverse abdominis muscles, which are crucial for core stability.

How to Practice Deep Breathing: Sit comfortably, inhale deeply, and contract your abdominal muscles as you exhale. Release as you inhale again. Repeat this process several times a day.

Pelvic Tilt

This exercise helps strengthen the abdominal muscles and improve posture.

How to Do a Pelvic Tilt: Lie on your back with knees bent and feet flat on the floor. Tilt your hips upwards and then back down again, repeating the motion for several repetitions.

Strengthening Exercises

Glute Bridges

Glute bridges are excellent for strengthening the glutes and core muscles.

How to Do Glute Bridges: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down. Repeat for 10-15 repetitions.

Squats

Squats work multiple muscle groups, including the legs, glutes, and core.

How to Do Squats: Stand with feet shoulder-width apart. Lower your body down into a squat, keeping your back straight, then push through your heels to return to standing. Repeat for 10-15 repetitions.

Planks

Planks are effective for strengthening the core and improving posture.

How to Do a Plank: Start in a push-up position with your forearms on the ground and engage your core. Hold this position for as long as you can, aiming for 30 seconds to start.

Low-Impact Aerobics and Cardio

Swimming

Swimming is a low-impact exercise that is easy on the joints and can be started once you’re cleared by your healthcare provider.

Benefits of Swimming: It provides a full-body workout without putting excessive strain on your body.

Cycling

Stationary cycling or using a recumbent bike is another low-impact way to improve cardiovascular fitness.

Tips for Cycling: Start with short sessions and gradually increase the duration and intensity.

Sample Workout Plan

Here is a simple weekly workout plan that you can follow:

Day	Exercise	Duration/Repetitions
Monday	Light Walking	30 minutes
Tuesday	Pelvic Floor Exercises & Deep Breathing	10 minutes, 3 sets
Wednesday	Glute Bridges & Squats	3 sets of 10 reps each
Thursday	Rest Day
Friday	Plank & Pelvic Tilt	3 sets of 30 seconds & 10 reps
Saturday	Swimming or Cycling	30 minutes
Sunday	Rest Day

Tips for Success

• Listen to Your Body: If you feel tired or experience pain, stop and rest.
• Stay Hydrated: Drink plenty of water throughout the day.
• Eat Nutritiously: Focus on a balanced diet with plenty of fruits, vegetables, and lean proteins.
• Involve Your Baby: Incorporate your baby into your workouts, such as babywearing while walking or doing squats with your baby in front of you.

Conclusion

Losing weight after pregnancy requires patience, dedication, and the right approach. By focusing on safe and effective exercises, new mothers can not only shed the extra pounds but also regain their strength and confidence. Remember, everybody is different, and it’s crucial to listen to your body and consult with healthcare professionals before starting any new exercise routine. With persistence and the right mindset, achieving your postpartum fitness goals is entirely possible.

Additional Resources for New Mothers:

• Flo Health: Offers insights into fertility and postpartum health, including exercises to reconnect with your body after delivery.
• Healthline: Offers detailed guides on postnatal exercises and workout plans.
• Mayo Clinic: Provides comprehensive advice on exercise after pregnancy, including safety tips and recommended exercises.

Guest Article.