After giving birth, the mother’s body goes through many major changes, such as stretched abdominal muscles, back pain, and fatigue. Taking care of a baby along with limited rest time makes the recovery process slower. During this period, gentle exercises will help you improve muscle strength and promote better recovery. At the same time, support tools such as postpartum belts will help mothers reduce pressure on the lower back and effectively fix the abdominal muscles. Let’s explore postpartum exercises to combine with postpartum belts for a smoother recovery journey!
Benefits of Postnatal Exercises and Postpartum Belt
After giving birth, whether vaginally or by caesarean section, the mother’s body needs time and proper support to recover. A customised belly belt and gentle postpartum workouts can help mums restore their figure, lessen back pain, enhance abdominal function, and feel better overall.
The exercises will help promote recovery of core muscles, increase energy, and reduce fatigue. Exercise also stimulates the body to release endorphins, which help improve mood and reduce symptoms of postpartum depression. The postpartum belt will provide support for the abdomen, lower back, and pelvic area.
Combining exercise and a belly belt will help you improve your posture and recover your figure more effectively. Wearing a postpartum belly belt during exercise can also limit unwanted injuries.
In addition, the postpartum belt also helps improve the condition of the C-section pouch. This is a common condition that many mothers experience when the abdomen sags after a caesarean section. The postpartum belt will help mothers regain their figure quickly and with more confidence.
When to Start Postpartum Workouts?
Determining the right time to start exercising is important to ensure a safe recovery. The time you can start exercising depends on the method of birth and your health condition.
For mothers who have had a vaginal birth, you can start walking or light pelvic floor exercises a few days to a week after giving birth. For mothers who have had a caesarean section, you should wait about 6-8 weeks for the wound to fully heal before starting to exercise. For complicated births such as large tears or deep medical interventions, it will take longer to recover.
It is recommended that you consult your doctor before starting to exercise, especially mothers who have had a caesarean section or have birth injuries. You also need to listen to your body to choose the appropriate time and intensity of exercise. There is no need to rush; start slowly and gradually increase the intensity when your body feels okay.
If you are worried about not having enough free time to exercise because you are too busy taking care of your baby, you can refer to the combination feeding schedule. Setting up a reasonable child-rearing schedule will help you arrange your exercise time effectively while still taking good care of your baby — and an electric breast pump can be a key part of making that schedule work.
7 Safe and Effective Exercises After Childbirth
If you have a clear understanding of the benefits and time to start exercising, here are some exercises that you can pair with a postpartum belt for better recovery.
1. Walking
The simplest and easiest postpartum exercise is walking. Walking will help mothers exercise gently, stimulate blood circulation, and improve cardiovascular health effectively. Walking also helps you enjoy fresh air, thereby improving your mood and overall health.
You can start walking lightly for about 10-15 minutes and gradually increase when your body feels okay. After that, maintain the habit of walking 30 minutes a day to recover both physically and mentally.
2. Diaphragmatic Breathing & Meditation
The next exercise is diaphragmatic breathing combined with meditation. This exercise will help you relax your body and mind to increase your resilience. Meditation and diaphragmatic breathing can help you de-stress, relax, and build stronger mental health.
Just lie on your back, knees bent, place 1 hand on your chest and the other hand on your belly. Then, take a deep breath through your nose to make your belly expand and exhale through your mouth to feel your belly gradually deflate. Repeat this for 5-10 minutes every day and you will feel your body become “softer and lighter”.
3. Pelvic Floor Exercises
Pelvic floor muscles are also one of the muscle groups that are greatly affected when women are pregnant and give birth. Therefore, one of the exercises combined with the postpartum belt that you should not ignore is pelvic floor muscle exercises. Pelvic floor muscle exercises are also known as Kegels, which help increase bladder control, reduce the risk of postpartum urinary incontinence, and improve overall pelvic floor muscles.
Contract the pelvic floor muscles as if you are stopping the flow of urine for about 3-5 seconds, then relax for 5 seconds. Continue to repeat the movement about 10 times, and gradually increase the holding time. You can do this exercise while sitting or lying down as long as you feel comfortable.
4. Cat-Cow Spine Flexion
This easy yoga stance relieves pain in the lower back by relaxing and stretching the spine. The Cat-Cow spine bend is especially good for mothers who experience pain in lower back after C-section.
First, start on your hands and knees. Then, inhale, lift your head and tail bone to arch your back like a cow. Next, exhale, tuck your chin and tail bone to curve your spine like a cat. You need to repeat about 10-15 times and move smoothly between the poses.
5. Glute Bridges
Glute bridges are also a great exercise to incorporate into your postpartum belt, helping to restore your glutes and support your lower back. First, lie on your back with your knees bent and your feet flat on the floor. Then, gently lift your butt and squeeze your glutes. Hold this “bridge” position for 3-5 seconds and then gently lower it back down. Repeat this movement 10-15 times for 2-3 sets.
6. Modified Plank Pose
Instead of the traditional plank, you should start with a knee plank. This move will help strengthen the abdominal muscles slowly, without causing too much pressure, and is safe for postpartum women. Start on your hands and knees. Then, move your hands forward until your body forms a straight line from head to knees. Hold this position for 10-20 seconds and then rest. You should repeat 3-5 times, and you can increase the time if your body feels comfortable.
7. Yoga and Pilates
Finally, you can also practice some yoga and Pilates movements for safe postpartum exercise. You can try movements such as downward-facing dog, child’s pose, or seated forward bend to pair with the postpartum belt. These movements will help to gently stretch the body, increase overall health, and resilience.
Postpartum recovery is a long journey that requires patience, gentleness, and proper support. Combining safe exercises and a postpartum belt will help you feel stronger, more confident, and ready to take on your baby every day. Don’t forget to listen to your body and consult your doctor when necessary! Wishing you a smooth and pain-free recovery journey.