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5 Post-pregnancy workouts to get back into shape

26 August 2024 dot 7 min read
Healthy Body
Good morning exercise
It is natural for all mothers to gain weight during the course of their pregnancy. After giving birth to their child, many mothers face the problem of having to shed all the weight that they gained and some start including more rigorous activities in their lifestyle.
 
For many, getting back into shape post-pregnancy is not easy. After carrying a baby in your womb for a good nine months, your abdominal muscles will be stretched and weakened. Rebuilding your core strength is key to getting back to your pre-pregnancy physique and fitness level. 
 
Here are five post-pregnancy workouts you can do in the comfort of your own home to help all new mothers get back into shape.

#1 Floor bridges

Floor bridges are a very common exercise done by yoga-enthusiasts. For this exercise, it is recommended that you use a yoga mat or any padded surface.
 
Steps:
  1. Lie flat on your back with your arms at your side.
  2. Keep the soles of your feet flat on the floor with your knees bent at about 90 degrees, shoulder-width apart.
  3. Lift your hips off the ground using your feet for support, triggering your glutes. While doing this, your shoulders should be firmly planted on the ground to support your body. Your knees, hips and shoulders should be in a straight line.
  4. Hold this pose (with your knees about 45 degrees bent) for a few seconds. Slowly lower your hips to the ground.
  5. Repeat above steps 10 times for 3 sets.
Target areas: glutes, hamstrings, hips, back, abdominal muscles

#2 Sumo squats

Most people are familiar with doing regular squats, with or without weights. A sumo squat is slightly different from a regular squat. In a sumo squat, your feet are placed in a wider stance and there is more focus on your inner thighs.
 
Steps:
  1. Stand on a flat surface with your feet your feet further apart (wider than hip-width) and angle your toes outwards.
  2. From standing position, bend your knees to squat downwards while keeping your back straight, almost like you are sitting down onto a chair.
  3. After reaching the bottom of the squat (at 90 degrees), stand up while putting pressure on your heels.
  4. Repeat above steps 10 times for 3 sets. To challenge yourself, add weights to this exercise by holding dumbbells while doing your sumo squats.
Target areas: quadriceps, glutes, hamstrings, inner thighs, hip flexors and calves.

#3 Lunges

Lunges are a good exercise to work out several muscle groups at once. This exercise mainly helps you to tone your lower body.
 
Steps:
  1. Start by standing straight with both feet close to shoulder width apart.
  2. Step forward with one leg while lowering your hips perpendicular to the ground. Both knees should be bent at 90 degrees.
  3. Look straight ahead and make sure your front knee does not edge further than your toes. Keep your back straight to avoid any strain on your back.
  4. Repeat with the other leg.
  5. Repeat above steps 10 times each leg for 3 sets. You can do this exercise on the spot or do walking lunges. To challenge yourself, add weights to this exercise by holding dumbbells while doing your lunges.
Target areas: quadriceps, glutes, abdominal muscles, hamstring, calves.

#4 Planks

When performing this exercise, do not overwork yourself by holding the position for too long, especially when you are just starting out. Slowly get your body physically used to doing planks before you extend the duration of each set.
 
Steps:
  1. Using your forearms and elbows, flat on the floor, shoulder width apart, as well as your toes to support your weight, lift your body off the ground to get into plank position. Remember not to lift your buttocks too high to avoid straining your back.
  2. Hold this position with your shoulder to toes in a straight line for 30 to 60 seconds.
  3. Lower your body to the floor and take a short breather.
  4. Repeat above steps for 3 sets. To challenge yourself, you can do side planks, turning either left or right, using each forearm to prop up your torso and hips.
Target area: abdominal muscles, glutes, oblique, back

#5 Yoga boat

This is another yoga pose that centers on building your core muscles while strengthening your lower back. Lower back strength is important to help you maintain good posture, especially when carrying your baby for long durations.
 
Steps:
  1. Sit on the floor with your knees bent.
  2. Lift your legs off the floor and lean backwards while keeping your spine straight. Your entire weight will be resting on your buttocks. Your shins should be parallel to the ground and your hips at a 90-degree angle.
  3. Extend your arms forward with your palms facing each other.
  4. Hold this position for 30 to 60 seconds before lowering your legs to the floor.
  5. Repeat above steps for 3 sets.

Target area: abdominal muscles, lower back, spine

Do note that these exercises should only be done after consulting your doctor. Starting rigorous exercises too soon after your pregnancy may have negative impact on your physical health, especially if you were not active before or during your pregnancy.
 
The first step is often the most difficult. However, with each exercise that you do, you are one step closer to achieving your pre-pregnancy physique and fitness level. Moreover, these activities can be done without any equipment, at any time.

Need a little push? Check out AIA Vitality! AIA Vitality is one of the most comprehensive health and wellness programmes in Singapore which provides you with tools that target different aspects of your health. With extensive range of partner rewards and benefits that comes with the programme, AIA Vitality is your pacer, tracker or even a life partner to help you get your wellness and fitness back on track even after having a little one.
 
The sooner you start these exercises, the sooner you get your body back to your ideal shape. Start living with Vitality today!
 
 
 
This article was originally published on 20 September 2020 and updated with new information.

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