Exercises During The 4th Trimester, Or How Moms Can Start Exercising After Birth

Congratulations on becoming a new mother! As you navigate the postpartum period, you may be wondering when and how you can start exercising after giving birth. The 4th trimester can be a challenging time for moms, but exercise can be an important part of your recovery. After all, your body has gone through a lot of changes during pregnancy and childbirth, and it needs time to heal. In this blog, we will discuss safe and effective exercises that you can do during the 4th trimester to help you regain your strength and energy.

Before we start, it is important to note that every woman's postpartum journey is unique. It is essential to consult your healthcare provider before starting any exercise routine. Your healthcare provider can provide you with specific recommendations based on your individual needs and circumstances.

1. Pelvic Floor Exercises

The pelvic floor is a group of muscles that support the bladder, uterus, and rectum. These muscles can become weak during pregnancy and childbirth. Pelvic floor exercises, also known as Kegels, can help strengthen these muscles and improve urinary and bowel control. To do a Kegel exercise, squeeze your pelvic floor muscles as if you are trying to stop the flow of urine. Hold for a few seconds, then release. Repeat 10-20 times, several times a day.

2. Walking

Walking is one of the safest and easiest exercises you can do during the 4th trimester. It is low-impact and can help you regain your strength and energy. Start with short walks around your house or neighborhood, and gradually increase your distance and pace. Walking with your baby in a stroller can also be a great way to get some fresh air and bond with your little one.

3. Gentle Yoga

Yoga can help you improve your flexibility, strength, and relaxation. However, it is important to choose a gentle yoga practice that is suitable for postpartum women. Avoid poses that put pressure on your belly or pelvic floor, such as deep twists or backbends. Look for postpartum yoga classes or videos that focus on gentle stretches, breathing exercises, and relaxation techniques.

4. Core Exercises

Your abdominal muscles have stretched during pregnancy, and they need time to heal. However, you can start doing gentle core exercises to help activate your deep abdominal muscles and prevent diastasis recti, a separation of the abdominal muscles. To do a gentle core exercise, lie on your back with your knees bent and feet flat on the ground. Place your hands on your belly, and exhale as you gently draw your belly button toward your spine. Hold for a few seconds, then release. Repeat 10-20 times, several times a day.

5. Strength Training

Strength training can help you build muscle and improve your overall strength and endurance. However, it is essential to start with light weights or resistance bands and focus on exercises that target major muscle groups, such as your legs, arms, and back. Avoid exercises that put pressure on your abdomen, such as crunches or sit-ups.

The 4th trimester is a crucial time for postpartum recovery. Exercise can be an essential part of your recovery and help you regain your strength and energy. However, it is essential to start slowly and choose exercises that are safe and suitable for postpartum women. Always consult your healthcare provider before starting any exercise routine. At Mama Strength, I offer personalized pre and postnatal training programs that are tailored to your individual needs and goals. Contact me today to learn more!

To learn more about the services I offer, please click here. If you have questions, I’d love to hear from you. Please feel free to call me at (917) 838-1478 or email me at erin.livingston@mamastrength.com.