After giving birth, many new mothers look forward to returning to a fitness routine to rebuild strength and regain their pre-pregnancy body. Postnatal strength training is a great way to help restore muscle tone, boost energy, and improve overall well-being. However, it is essential to approach strength training carefully to ensure a safe and effective recovery. At BumpWellness, we help new moms rebuild their strength with customized programs that support a healthy, gradual return to exercise.
Benefits of Strength Training After Pregnancy
Recommended Postnatal Strength Training Exercises
How to Do Them: Stand with your feet shoulder-width apart, toes pointing slightly outward. Lower yourself into a squat position as if sitting back into a chair, keeping your chest lifted and knees over your ankles. Return to standing and repeat 10-15 times.
How to Do Them: Lie on your back with your knees bent and feet flat on the floor. Press through your heels to lift your hips toward the ceiling, squeezing your glutes at the top. Lower back down and repeat 10-15 times.
How to Do Them: Start on your hands and knees, with your hands slightly wider than shoulder-width apart. Lower your chest towards the floor, keeping your back straight. Push back up to the starting position. Repeat 8-12 times.
How to Do Them: Attach a resistance band to a sturdy object at chest height. Hold the handles and step back until you feel tension in the band. Pull the handles towards your chest, squeezing your shoulder blades together. Release and repeat 10-15 times.
How to Do Them: Contract the pelvic floor muscles (as if stopping the flow of urine) and hold for 3-5 seconds, then release. Repeat 10-15 times, several times a day.
How to Do It: Start on your hands and knees, keeping your back flat. Extend your right arm forward and your left leg back, keeping your core engaged. Hold for a few seconds, then return to the starting position. Repeat on the other side. Perform 10 repetitions on each side.
Tips for Safe Postnatal Strength Training
How BumpWellness Can Help You Safely Rebuild Strength Postpartum
At BumpWellness, our trainers specialize in postnatal fitness and are here to support you in rebuilding strength safely and effectively. We create personalized workout plans that match your fitness level and recovery stage, helping you regain confidence, strength, and vitality after childbirth.
Contact Us Today!
Schedule a free consultation to learn how our postnatal strength training programs can support your recovery and fitness goals.