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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Welcome to our guide on postnatal exercises to strengthen your core after childbirth. Reclaiming core strength is vital for new moms, promoting recovery and overall well-being.
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Perform pelvic tilts to engage deep core muscles, promoting stability and strength in your lower back and abdomen.
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Kegels target pelvic floor muscles, aiding in bladder control and supporting your core. Hold for 5-10 seconds and repeat.
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Bridge pose strengthens core, glutes, and lower back. Lift your hips while keeping your shoulders and feet grounded for maximum effect.
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Start with modified planks, then progress to full planks to engage entire core muscles effectively. Hold for 15-30 seconds, gradually increasing duration.
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Strengthen your core and improve balance with the bird dog exercise. Extend opposite arm and leg while maintaining stability in your core.
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Promote flexibility and core strength with the cat-cow stretch. Move between arching and rounding your back while engaging core muscles.
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Join postnatal yoga or Pilates classes tailored to strengthen your core and promote overall well-being as you recover.
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Incorporate standing exercises like torso twists or standing crunches to engage core muscles while promoting better posture.
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Reclaiming core strength postpartum is essential for new moms. Incorporate these exercises gradually into your routine, focusing on form and consistency for optimal results. Remember to consult with a healthcare professional before starting any new exercise regimen.
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