New Mom, New You!

Post-partum and Exercise

Kayl Karadjian, M.S.

As a recent father myself, I know how exciting and daunting parenthood can be! For new mothers, it’s especially important to consider both anatomical and physiological changes that have occurred from pregnancy and the weeks and months following birth.

The most important step to getting back into exercise is getting the all-clear from your physician to begin exercise again, which can take up to six-weeks or even longer depending on the type of delivery and other factors post-partum.

Depending on your pregnancy, you may have had little to no exercise for most of it. Or, you may have been able to continue on with your normal routine. Whether you were able to or weren’t, it is still necessary to start on the lighter side again due to hormonal changes, physical recovery, and changes in the muscles of the core such as abdominal, hip, and lower back muscles.

As such, here are five exercises that are great to strengthen the core and get you back into shape!

1. Plank - The plank is a great, all-around core exercise that requires no weights or equipment (just yourself!). First get onto your hands and knees, and then assume the position below. Ensure that your hips, back, and shoulders are aligned and maintain contraction of your abdominal muscles (flex your abs!). Hold this position for 30 seconds, and then move on to #2
   

2. Glute Raise - The glute raise is a great exercise to strengthen the hips and buttocks. Lay flat on your back with your knees bent, then raise your hips off the ground and as high as you can go, squeezing the buttocks as your rise. Then, slowly lower yourself back to the ground. Repeat the movement 15 times, then move on to #3
   

3. Hip Abduction - The next three movements will require a resistance band, as shown below. Wrap the resistance band around your ankles. You can sit down while you put them on for assistance. Then lean or hold onto a wall or chair. Move one leg to the side, stretching the band while the other foot anchors and stabilizes you. Repeat the movement 15 times on both legs, then move on to #4
   
4. Hip Extension - Use the same band and stand in front of the wall or chair using your hands to keep you stable. Kick back on one foot, squeezing the buttocks as your leg moves back. Repeat 15 times on each leg, then move on to the last exercise.
   
   
5. Hip Flexion - Keep the band wrapped around your ankles, or if you need some added difficulty, wrap the band around a fixed object. Kick your foot forward in a controlled motion, and control it as you bring it back. Repeat 15 times on each leg.