Edward-Elmhurst Health: Simple exercises for new moms

Women’s bodies go through big changes during pregnancy, including the most obvious — weight gain. The average woman gains 30 pounds during pregnancy, and many moms are eager to lose those pregnancy pounds.

First, it’s important to remember that it took roughly nine months to gain the weight, so it’s going to take a while to lose it. Stay consistent with workouts and combine proper diet with cardiovascular and resistance exercises.

The American College of Obstetricians and Gynecologists recommends women start exercise as soon as it is medically and physically safe after giving birth. Women should ask their doctor when it would be a good time to resume exercising.

Women who have C-sections will need even more time to heal. They should start exercise slowly and use caution, especially when working on their midsections.

The American Council on Exercise recommends building up to 30-60 minutes of moderate-intensity cardiovascular exercise (biking, walking, swimming, jogging, etc.) for 3-6 days per week, in addition to performing resistance training 2-3 days per week.

These lower body, upper body and core exercises are recommended for new moms:

Lower body exercises:

• Bridges: Lie on the back. Bend both legs with feet flat. Raise glutes while keeping your core tight. Pause for a few seconds then lower glutes back down to the floor.
• Squats: Stand in front of a chair. Place feet hip-width apart. Keeping the core tight, bend legs and shift hips back as if moving to sit on the chair. Raise back up and squeeze glutes.
• Lunges: Place one leg forward and one leg back. Keep back heel off the floor. Keeping core tight, bend both legs making sure your front knee stays above the ankle and back knee stays below the hip. Raise back up and squeeze glutes.
• Kegels: Squeeze pelvic floor muscles. Note: Many women do Kegels while urinating. Try to stop urinating midstream for a few seconds, then release.

Upper body/core exercises:

• Supermans: Lay face down on the stomach with arms and legs extended. Squeeze glutes, engage core and lift both arms and legs toward the ceiling. Hold for 3-5 seconds and come back down.
• Planks: Get into pushup position. Place hands under shoulders. Keep core tight, hips down and square to the floor. Hold the position as long as possible. Note: If this is too hard on the wrists, place forearms on the floor with elbows directly under shoulders.
• Bicycle maneuver: Lay on the back. Place hands behind neck, legs bent. While moving one leg in toward chest and one leg away from the body, twist torso while bringing opposite elbow to opposite knee. Try not to let feet touch floor.
• Bicep curls: While keeping upper arms at the sides of the body and not moving, raise forearms without curling wrists. For resistance, use bands, dumbbells or even cans of soup.
• Chair dips: While sitting on a chair, place hands on the seat. Carefully move off the chair. While keeping elbows tucked in, lower the body by bending arms. Raise the body by straightening arms. Don’t lock out elbows.

Finding time to exercise can be challenging while caring for a newborn, but it’s still possible. Women should lean on the support of family and friends to make time for self-care.

Learn more at www.eehealth.org/services/pregnancy-baby.