5 Postpartum Exercises You Can Do in Your Living Room

 

The process of becoming a mom is amazing- it is also physically challenging. Your body needs to be well taken and reinforced slowly after giving birth and you require some much needed me-time. However, going to the gym may seem impossible when you have to feed, take naps and change diapers.

But hitting the gym might feel impossible when you’re juggling feedings, naps, and diaper changes. Don’t worry—you can get started right in your living room. Today, we’ll cover 5 postpartum exercises you can do in your living room to help you regain strength, tone your body, and feel more energized.

Why Postpartum Exercise Matters

Pregnant women experience enormous changes in their bodies. There is no reason to be shameful about the fact that in the first few weeks you may feel too weak, fatigued, or disengaged with your muscles. Postpartum exercise can:

• Enhance pelvic floor and core strength.

• Alleviate back pain and better posture.

• Boost energy levels and mood.

• Promote good body weight.

• Make you feel better with your body.

Tip: It is always important to consult your medical professional before engaging in any postpartum exercise, particularly in cases where a woman had C-section or any complications.

1. Pelvic Floor Exercises (Kegels)

Pelvic floor gets a huge blow during pregnancy and childbirth. These muscle are strengthened to prevent leaks, aid control of bladder and even enhance sexual health.

How to do it:

• Sit or lie down comfortably.

• Argue your pelvic muscles like you are preventing urine flow.

• Duration of holding- 5 seconds and relaxation 5 seconds.

• Repeat 10–15 times, 2–3 times a day.

Trick: No need to hold your breath when doing Kegels, breathe normally. You can do them when you have your baby on the breast or you are just sitting on the couch.

2. Bridge Exercise

The bridge tightens the loins, lower back, and core that tends to be weak following childbirth. It’s gentle but effective.

How to do it:

• Lying down on your back with knees bent and the feet to the floor.

• Tighten your butt and bend your hips so that they move up to the ceiling.

• Wait 2-3 seconds and put it down gradually.

• Repeat 12–15 times, 2 sets.

Move tip: It is better to squeeze your buttocks at the top instead of lifting, control beats height.

3. Cat-Cow Stretch

The yoga-inspired pose is ideal in the spinal mobility, core performance, and tension release in the back -a frequent problem in new mothers.

How to do it:

• Begin on hands and knees in table top position.

• Breath in, suck the belly, raise the head and tailbone (Cow).

• Breath out, hump your back, tuck chin and pelvis (Cat).

• Say 10-12 times, slowly and attentively.

Hint: Breath in and out with the slow movement of your back.

4. Seated March

There is no need to get into running or strain-producing exercises. Sitting march is easy, builds up the mid torso and helps in circulation.

How to do it:

• Sit in a firm chair in upright posture.

• Keep your right knee bent up to your chest, and then down.

• Lift your left knee.

• Switch between each, time by time, increasing speed.

Hint: When lifting your knees, you should be on your core so that you get the most out of it.

5. Wall Sits

Wall sits are also good in tightening the legs and buttock without straining your joints.

How to do it:

• Place your back against the wall.

• Straighten the body (bringing it into an imaginary chair).

• Maintain 90 degree position of the knees and hold it 20-30 seconds.

• Slowly rise back up. Repeat 3 times.

Hint: Engage with your core and you should not allow your knees to be above your toes.

Bonus Tips for Exercising in Your Living Room

• Establish a schedule: One will make a tremendous difference even 10–15 minutes a day.

• Use props: Props such as a yoga mat, pillow or rolled towel can make exercises more comfortable.

• Engage your baby: Have your baby on a play mat and you can look at them in between plays.

• Hear your body: The post partum period is slow. If something hurts, stop.

• Motivation: It is not only about getting physical outcomes. It is an opportunity to re-establish contact with your body, improve your mood, and create some of mom time.

When to Step Up Your Workouts

When your body is stronger, then you can add on intensity gradually. Consider adding:

• Resistance training dumbbells of light weight.

• Light Pilates or yoga workouts.

• Walking around the house or the yard short walks.

• Central core exercises on postpartum mothers.

You should never move too fast. Patience and kindness are to be given to your body.

Conclusion

It does not necessarily have to be difficult to get into exercise after childbirth. You can use a few simple living room exercises to:

• Rebuild strength

• Improve posture

• Feel more energized

• Enjoy a confidence boost

Note: No step is too little. Take pride in the achievement even though it might be very slow. You are not simply looking after your body but you are building up a base towards a healthier and stronger you.