Below are FITMOM's Top 5 exercises for the new mom. Each one addresses the muscular and biomechanical changes in the body of post partum women and improves endurance, strength and posture.
For those of you who have attended a FITMOM Class, you are well aware of the benefits of these 5 exercises! You know you love it! If you haven't been to a class yet, come on down and try them out either on your own or with us! You will love them too :)
1.Wall Sit
How: Lean your back against a wall and lower yourself until you have your legs are bent at a 90 degree angle.
Reps: 3 intervals of 30-60 seconds.
Benefits: A great stabilizing exercise that targets your abdominals and lower large muscles with very low risk of injury.
How: Lean your back against a wall and lower yourself until you have your legs are bent at a 90 degree angle.
Reps: 3 intervals of 30-60 seconds.
Benefits: A great stabilizing exercise that targets your abdominals and lower large muscles with very low risk of injury.
2.Side Plank
How: Lie down on one side of your body with your bottom leg bent for beginner or straight for advanced. Lift your hip off the ground and hold for 30 -60 seconds.
Reps: 3 intervals per side of 30-60 seconds.
Benefits: Widely considered one of the most important core exercises for postpartum women. It engages all of the stabilizing core muscles including the pelvic floor.
How: Lie down on one side of your body with your bottom leg bent for beginner or straight for advanced. Lift your hip off the ground and hold for 30 -60 seconds.
Reps: 3 intervals per side of 30-60 seconds.
Benefits: Widely considered one of the most important core exercises for postpartum women. It engages all of the stabilizing core muscles including the pelvic floor.
3.Flys
How: Stand with your feet shoulder width apart. Bend the knees slightly and lean forward at the hips to 45 degrees, keeping core firmly engaged. Create length through your spine and extend your arms, holding 1–5 lbs weights outwards and parallel above your thighs. Extend your arms (elbows slightly bent) out to the side (like a cross) and focus on clinching your shoulder blades together.
Reps: 2 sets of 20 repetitions
Benefits: This exercise helps improve posture and strengthens large back muscles to combat middle and upper back strain from pregnancy posture, baby wearing and baby holding postpartum.
How: Stand with your feet shoulder width apart. Bend the knees slightly and lean forward at the hips to 45 degrees, keeping core firmly engaged. Create length through your spine and extend your arms, holding 1–5 lbs weights outwards and parallel above your thighs. Extend your arms (elbows slightly bent) out to the side (like a cross) and focus on clinching your shoulder blades together.
Reps: 2 sets of 20 repetitions
Benefits: This exercise helps improve posture and strengthens large back muscles to combat middle and upper back strain from pregnancy posture, baby wearing and baby holding postpartum.
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| Babywearing @ FITMOM |
4. Curtsy Lunges
How: From a standing position, extend one leg back as far as you can with the knee slight bent in a lunge position. Then lower down similar to a traditional ladies curtsy.
Reps: 2 sets of 20 repetitions for each side.
Benefits: A great low impact exercise to strengthen and shape calves, quads and glutes. A much better option than a traditional lunge for women recovering from pubic symphysis.
How: From a standing position, extend one leg back as far as you can with the knee slight bent in a lunge position. Then lower down similar to a traditional ladies curtsy.
Reps: 2 sets of 20 repetitions for each side.
Benefits: A great low impact exercise to strengthen and shape calves, quads and glutes. A much better option than a traditional lunge for women recovering from pubic symphysis.
5.Speed Skater
How: From a standing position, bend over at the hips to 45 degrees. Extend one leg as far as you can to the side. Squat with body weight centered over the stabilizing leg with knee slightly bent. As you elevate from the squatting position, also elevate the extended leg as high as you can off the floor.
Reps: 2 sets of 20 repetitions for each side.
Benefits: An exercise that both requires and helps restore balance. This exercise stabilizes the hip muscles and will support and encourage the realignment of your hips. As we all know, it is quite common for a woman's hips to widen during pregnancy.
How: From a standing position, bend over at the hips to 45 degrees. Extend one leg as far as you can to the side. Squat with body weight centered over the stabilizing leg with knee slightly bent. As you elevate from the squatting position, also elevate the extended leg as high as you can off the floor.
Reps: 2 sets of 20 repetitions for each side.
Benefits: An exercise that both requires and helps restore balance. This exercise stabilizes the hip muscles and will support and encourage the realignment of your hips. As we all know, it is quite common for a woman's hips to widen during pregnancy.
*We recommend discussing your new fitness regime with your primary health care provider before engaging in any new physical activity.*
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