The No Gym Required Workout for Pregnant and Postpartum Moms

From WikiParenting

If you are expecting or are a new mother, you may find it difficult to make it to the gym to work out. This workout can be done at home in 30 minutes every other day to keep up your strength while you are pregnant, or to tone up after the baby comes. Make sure you speak to your healthcare provider before starting any exercise program.

[edit] Warm Up

Get your blood flow moving to protect your muscles from injury. Do this by marching in place while swinging your arms for five or ten minutes. After you have warmed up, begin the workout below. Begin with one set of the exercises, and work up to three repetitions of the exercises.

[edit] Lunges

Lunges work out the muscles of your hips, buttocks, and thighs.

• Stand with your feet open as wide as your hips
• Pull your belly button in towards your back. This helps to tuck in your pelvis and helps to support the muscles of your back.
• Put your hands on your hips and take a big step forward
• Slowly and with control, lower your body until your thigh is parallel to the floor
• Keep your knee aligned over your foot to protect yourself from injury
• Push off with your heel and return back to the starting position
• Repeat the process with the other leg

You should do 10 to 15 lunges on each leg. Pregnant women should make sure they are close to a wall or something else that can be grabbed in case you begin to fall.

[edit] Squats

Squats work out the muscles of your hips, buttocks and thighs. You will need a sturdy kitchen type chair for this exercise.

• Stand in front of the chair as if you were getting ready to sit in it.
• Place your feet as wide as your hips, and put your hands on your hips.
• Bend your knees and lower your body until your rear end barely touches the seat of the chair.
• Stay there for a second or two and rise up slowly, squeezing your buttocks together.
• Repeat until you have completed 10 to 15 chair squats

[edit] Leg Extensions

Leg extensions work out the muscles of your lower back, the abdominal muscles and the buttocks.

• Get down on all fours, keeping your hands directly under your shoulders and your knees under your hips.
• Keep your back flat and pull your belly button in towards your back
• When you are ready, extend your leg straight back and squeeze the muscles of your buttocks
• Reach out with your opposite arm and hold for a second or two
• Slowly return back to the starting position
• Repeat, alternating legs until you have done 6 to 10 repetitions on each side

[edit] Push ups

Push ups work out the muscles of your chest and arms. These are performed while standing, using a wall to push off of.

• Stand with your feet together, about two feet away from the wall
• Pull your belly button in towards your back
• Place your hands on the wall spaced shoulder width
• Slowly bend your arms, lowering your chest towards the wall
• Return to the starting position
• Do 10 to 15 push ups

[edit] Stretch

After you have finished your routine, cool down by stretching.

[edit] More Information

Read more about the Postpartum Recovery period:

• Postpartum Recovery Overview

[edit] Your Body

• Baby Blues
• Episiotomy
• Postpartum Bleeding – Lochia
• Postpartum Breast Care for Non Nursing Moms
• Postpartum Perspiration
• Soreness after Childbirth

[edit] Postpartum Complications

• Coccyx Pain Postpartum
• Cesarean Section Incision Infections
• Postpartum Depression
• Postpartum Fever
• Rectal Bleeding after Childbirth
• Tailbone Damage from Childbirth

[edit] Home Life

• First Days at Home
• Planning for Postpartum