Workout

Post pregnancy Exercise for Beginners: Muscle moves

Roshini Gilbert

March 26, 2021

Getty Image/ Shutterstock

Six weeks after giving birth, most of the changes that occur in a woman’s body during pregnancy return to normal. But you have to work towards getting rid of the pregnancy weight, which is centered around the belly, hips and thighs. Here are a few tips for your post pregnancy exercise routine.

If you had a Caesarean, difficult birth or complications, it may take a little longer to feel ready to start exercising. If you did not workout during pregnancy, start with easy exercises and slowly build up to the harder ones.

Walking

Walking is one of the best and simplest ways to begin with your fitness routine post-pregnancy. This is mainly because it is a full body workout and targets your cardio-vascular system too. Begin with an easy stroll and gradually work your tempo up.

Deep Belly Breathing With Abdominal Contraction

This exercise is so easy you can do it an hour after giving birth. It helps relax the muscles, and it starts the process of strengthening and toning your abs and belly.

  1. Sit upright and breathe deeply, drawing air from the diaphragm upward.
  2. Contract and hold your abs tight while inhaling. Relax while exhaling.

Gradually increase the amount of time you can contract and hold your abs. You can do this as many times a day as you can.

Kegels Exercise

This exercise will help you tone bladder muscles and help reduce risks of incontinence associated with childbirth. The more kegels you do, and the longer you hold them, the better control you will have over those leaks caused by sneezing, laughing or picking up your baby. Your goal is to contract and hold the muscles that control the flow of urine.

You can do this exercise sitting down or standing. Hold your pubic muscle tight as though you want to pass urine but you are holding it. Hold for 3 to 5 seconds and relax. You can do these exercises as many times a day as you can.

Medically Reviewed by

After a diligent workout plan helped her lose 30kg of post-pregnancy weight, chartered accountant Roshini Gilbert was inspired enough to go from tallying numbers to training others. Currently serving as VP, Fitness & Services, at HealthifyMe, Roshini has been certified by the American Council on Exercises (ACE) for functional fitness and specialises in postnatal weight loss, exercises for lower back pain, arthritis and osteoporosis. As part of her Rehab Trainer certification in Australia, Roshini has trained with reputed sports physiotherapist, Ulrik Larsen in corrective exercises and injury management. In HealthifyMe, she has found a collaborator with a common cause – making people fit to live life to the fullest.


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12 responses to “Post pregnancy Exercise for Beginners: Muscle moves”

  1. Hi roshini,
    I have delivered twins 3 yrs back, since I have to care my twin kids couldn’t find time for myself… my entire body is OK but my stomach is very saggy….guide me further with ur exercises to tighten my stomach pls….thank u

  2. Great article Roshini ! This is really motivating and easy to do exercises without going to a gym..Shall look forward to your next posts..

  4. Hi. The above exercises seems really mild.Is this to get the body fit for the next set of exercises? Or will it start showing any results?
    Please specify the time to be spend on each exercise so that we can have a target to begin with.

    • Yes..these mentioned workouts are for immediately post pregnancy. Breathing exercises and walking can be done as early as possible. This actually helps you get quicker and better results of toning and tightening your abdomen rather than if you start late. These exercises will help build the strength to progress to difficult ones. You can do damage to core muscle if you progress too much too soon.

  5. Hi Roshini
    This really motivate me to go for a third child and then loose all my baby fats from first delivery .
    I see a light at the end of the tunnel

  6. Hi Roshini
    This is motivating me to go for a third child and loose the abdominal fat from my previous two delivery . This is really showing me a light at the end of the tunnel on pregnancy weight loss.

    Cheers!!

    • Yay! Sounds like fun..the more the merrier. And if you follow the simple lifestyle changes during your pregnancy , like eating clean and staying active and moving around, you will not tend to put on too much weight. This makes it easier to lose the pregnancy weight as well.

  7. Hey roshni!! You make it sound so achievable…when i read it, i actually sat back and thought hey this is something i can easily do. not a rigorous set of exercise that demotivate you the moment you see them.. Thanks a lot girl!!

    • Thank you Sunaina!! Vandana!! Post pregnancy you can absolutely get your body back with the right workouts. Its just taking the time and effort in learning the right ones and the right way of doing them.

  8. Thank you for writing it simple and not with jargons…you have made weight loss feel achievable.

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