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Five Post-Natal Yoga Exercises to Help Improve your Fitness Again!

by | Oct 13, 2023 | General Health, Posture | 0 comments

After giving birth it is important to focus on regaining strength, stability and flexibility while considering the unique needs of each individual postpartum body.

Below are five exercises to help improve fitness post-pregnancy.

1. Pelvic Tilts:
• Purpose: This exercise helps engage and strengthen the core, specifically the transverse abdominis muscle.
• Instructions: Lie on your back with your feet flat on the floor and knees bent. Inhale deeply, then exhale while you tilt your pelvis slightly upward.  This will lower your back to the floor.  Hold the position for a few seconds and then release.  Repeat ten times.
2. Glute Bridges:
• Purpose: This exercise targets the gluteal muscles and lower back.  These muscles can be weakened during pregnancy and childbirth.
• Instructions: Lie on your back with your feet flat on the floor and your knees bent. Inhale, then on the exhale lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Squeeze your gluteal muscles at the top and hold for a few seconds.  Then lower back down.  Repeat ten times.
3. Diaphragmatic Breathing:
• Purpose: It is quite common for women to be “chest breathers”.  Diaphragmatic breathing helps to strengthen and improve overall core function and reduce pressure on the pelvic floor.  Thereby, promoting pelvic floor muscle relaxation and improving pelvic floor muscle coordination postpartum.
• Instructions: You may sit or lie down for this exercise.  Place one hand on your chest and the other hand on your abdomen or belly.  Inhale deeply through your nose, expanding your belly, and then exhale slowly through your mouth, feeling your abdomen deflate.  Repeat ten times.
4. Cat-Cow Stretch:
• Purpose: This exercise helps to mobilize the spine and improve flexibility.  It also strengthens the core and back muscles.  
• Instructions: Start on all fours with your hands under your shoulders and your knees under your hips.  Inhale as you arch your back, lifting your head and tailbone (cow). Exhale and round your back, tucking your chin and tailbone (cat). Repeat several times.
• If this position is difficult on your hands or knees, you may also do this exercise sitting by slowly moving your chest forward and backwards.
5. Kegels:
• Purpose: This exercise targets the pelvic floor muscles.  The pelvic floor muscles can become weakened during pregnancy and childbirth.  
• Instructions: You may sit or lie down for this exercise.  Contract your pelvic floor muscles as if you were trying to stop the flow of urine. Hold for a few seconds and then release.  Repeat this exercise a few times throughout the day.

These exercises help to support the spine and improve core strength. Remember that it is important to consult with a healthcare provider before starting any new exercise routines, as they can assess your individual needs, especially post-pregnancy.

 

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