8 Easy Postpartum Exercises To Regain Strength After Childbirth From An Expert Postpartum Fitness Coach

Congratulations, new parent or mom! Childbirth is a miracle and giving birth is an extraordinary journey, over the last few months your body has achieved something truly incredible. For many women, the postpartum period is a time of mixed emotions—joy, fatigue, and often a desire to regain physical strength and well-being. The physical tasks of parenthood, such carrying a new baby, lack of sleep as well as the demands of constantly holding and feeding, make feeling strong and healthy an essential part of your postpartum transformation and recovery.

Postpartum Exercises Guide

The problem is often the lack of time with post pregnancy workouts. With a little bit of education and the right coach to support you, simple and effective postpartum exercises can be done from home to create a healing and empowering journey. The changes to your body experienced during pregnancy and childbirth can leave you feeling weaker than before, but that doesn't have to last forever. Fortunately, with the expert guidance of an experienced postpartum coach and by following the correct and safe exercises, you can regain your body strength and fitness levels safely and get back to feeling like yourself again in no time.

Setting aside time for an hour-long workout including postpartum stretches might seem impossible. That's where postpartum online workouts are a game-changer. These allow you to follow expert-guided sessions tailored for postnatal recovery at your convenience in as little as 5-15 minute sessions a day.

As an expert postpartum fitness coach I know how crucial it is that those postpartum workouts are safe and guided. I have years of experience in this field and I opened one of the first studios in New York that specialized in this area of fitness. I'm now on a mission to help prenatal and postpartum people like you get the information and workouts they need.

I offer a FREE and quick consultation to anyone who may need advice and support on workouts after pregnancy. Please click on the link above and book a preferred time for a consultation.

It’s crucial to always consult with a healthcare provider or a specialized postpartum trainer like me before starting any new exercise regime. This ensures your safety and confirms that the exercises align with your postpartum recovery stage.

The positive benefits of postpartum exercise.

Regular postpartum workouts can be incredibly beneficial. They help in restoring muscle strength, improving mood through the release of endorphins, and aiding in faster weight loss. A good postpartum fitness trainer or coach can guide you through targeted postpartum recovery exercises, ensuring you regain core strength, which is especially crucial after childbirth.

The importance of rest during postpartum.

While postpartum strength training and other forms of exercise are beneficial, rest is equally important. Your body has undergone a significant transformation, and recovery is paramount. This period is not just about physical recuperation, but your mental and emotional recovery as well. You’ve been through a lot! By ensuring adequate rest, you're allowing your body the time it needs to heal and rejuvenate.

Why safety is paramount in postpartum exercises.

Safety cannot be stressed enough. Conditions like back pain, pelvic floor dysfunction, pelvic girdle pain, sciatica, diastasis recti, and strength loss are common postpartum issues. This is where a postpartum fitness coach or a specialized postpartum trainer like me comes in. I’m skilled in providing tailored postpartum exercises that target these specific concerns, ensuring you regain strength safely without incurring or exacerbating any issues. My postpartum online workouts, coupled with my expert support, offer both safety and effectiveness at times that suit you best.

Here are eight easy postpartum exercises and postpartum stretches recommended by me as an expert postpartum fitness coach to help you get back in shape.

1. Pelvic Tilt

Perfect for: Strengthening the muscles of the lower abdominals, pelvic floor and reducing back pain.

How to:

  • Lie flat on your back, bend your knees, and keep your feet flat on the ground.

  • Flatten your lower back against the ground by tilting your pelvis and contracting your abs as you exhale.

  • Hold for 10 seconds, then inhale, release your core and relax.. Repeat 10 times.

2. Bridge

Perfect for: Strengthening glutes, hamstrings, and core, while alleviating lower back pain.

How to:

  • Lie on your back with your knees bent and feet flat.

  • Push through your heels and lift your hips off the ground.

  • Hold for a few seconds, then lower. Do 2 sets of 10 reps.

3. Kegels

Perfect for: Strengthening the pelvic floor.

How to:

  • Identify the muscles used to stop the flow of urine and to stop yourself from passing gas.

  • Contract those muscles, hold for 10 seconds, then fully release.

  • Do this in sets of 10, ensuring that you focus on the muscle contraction as much as the muscle release.

4. Modified Side Plank

Perfect for: Strengthening the obliques and strengthening the muscles needed for twisting and rotation.

How to:

  • Lie on your side, bend your knees 90 degrees.

  • Prop your upper body up on your elbow.

  • Exhale and engage your core as you lift your hips off the ground. Hold for a count of 5 seconds, then lower your hips, inhale and relax. Repeat 5 times on each side.

5. Gentle Back Stretch (aka Cat and Cow Stretch)

Perfect for: Alleviating sciatica and back tension.

How to:

  • On your hands and knees (tabletop position), round your back while tucking your chin, pushing the ground away.

  • Return to the neutral position, then arch your back and look up slightly.

  • Repeat this postpartum stretch 10 times.

6. Wall Squat

Perfect for: Building leg and core strength.

How to:

  • Stand against a wall with feet hip-width apart.

  • Slide down until your knees are at a 90-degree angle.

  • Hold for 10-30 seconds, then push back up. Repeat 5 times.

7. Standing Leg Lifts

Perfect for: Strengthening hips and combating pelvic girdle pain.

How to:

  • Hold onto a sturdy surface.

  • Lift one leg to the side, keeping it straight.

  • Return to the start. Do 2 sets of 10 reps on each leg.

8. Seated Transverse Abdominal Activation

Perfect for: Addressing diastasis recti and strengthening the core.

How to:

  • Sit in a comfortable position with your hands placed on your lower abdomen.

  • Inhale and relax your belly and pelvic floor.

  • Exhale and gently draw a zipper in and up from the pelvic floor to the bottom of the ribs.

  • Hold for 5 seconds while continuing to exhale.

  • Inhale, relax your core and pelvic floor.

Stay committed to these postpartum exercises and you’ll notice a difference in your strength levels and a positive impact on your mood. But remember that it’s strongly advised to seek out the help of an expert postpartum fitness coach who can build you a tailored postpartum strength training program, with the right postpartum recovery exercises for your body type and postpartum stage. With this in place you'll soon regain your strength and feel even more empowered in your new role as a parent and mother.

I’d also strongly advise joining a postpartum workout group, this can provide a community which will provide support and connection, ensuring that you remain motivated and reassured on your journey. The Transformation Nation Community meets online at least once a week and many people make friends for life, with the connections they make!

Remember, it's not just about getting back in shape but also about healing, recovering, and gaining strength. These exercises, combined with the expertise of a fully qualified postpartum fitness trainer will ensure you approach your fitness journey safely and effectively.

The journey to regaining strength after childbirth is one of patience, understanding, knowledge and an incredible amount of self love. Remember, every one's experience is unique. Listening to your body, understanding its needs, and taking guided and tailored actions through postpartum strength training and stretches will lead to a faster and more complete postpartum recovery.

Always remember, your strength isn't just physical. You've embarked upon a transformative journey of mental and physical strength and growth. I'm so excited to get you the support and guidance you need.

Hi I'm Coach Joanie

"If you're you're already searching in Google for 'postpartum expert near me' but you're not sure where to start or who to trust, I can help. I'm committed to assisting those who are in the postpartum phase, guiding them towards a strong and healthy parenthood. As a recognized authority in the field, I help mitigate issues like back discomfort, pelvic issues, sciatica, diastasis recti, and diminished strength, among others. My specialized programs, available whenever you need them, begin at only $35 and are designed to provide optimal and tailored support. Additionally, for a short period, I'm providing a complimentary consultation to chat about your fitness aspirations during parenthood with me. Please book a time that suits you now and I look forward to speaking to you!"