Simple exercises for new moms who can’t make it to the gym after delivery. These exercises boost not only our morale but our moods too!
Walking is the first form of exercise you could do just a week past your delivery. If you had a C section, start walking for 5 to 10 minutes once a day and gradually increasing it up to 30 minutes a day by the onset of 3rd-month post delivery. Try to breathe in deeply while you walk.
Pranayam and anulom-vilom
Pranayam is a breathing exercise with deep inhaling and exhaling from one nostril at a time. You should do it with a set of 10 inhale and exhale, preferably in morning hours in the fresh air. This removes toxins and deep breathing gives day long freshness. While doing this, try to sit in Vajrasan, if you had a C-section it shall be possible to sit comfortably in this pose after 2 months.
This pelvic floor exercise not only helps during pregnancy but is equally beneficial after that. It strengthens the pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum. Tighten your pelvic floor muscles, hold the contraction for 10 seconds, and then relax for 10 seconds 3 to 4 times a day. If you experience no pains in lower abdomen or back after doing this exercise for 3 days, you are good to go for some stretching. Consult your doctor before you do this.
You can do most of these exercises while you are breastfeeding your baby, or rocking them in your lap, stand up, hold him/her while feeding and continue with these easy stretching and breathing techniques.