Home Workouts for New Moms

Finding the time and energy to go to the gym or fitness classes can be hard for a new mom. That’s where working out at home comes in! They are not only easy to use and flexible, but they can also help new moms stay active and boost their energy levels. Home workouts let new moms work out on their own time and in the comfort of their homes without paying for a babysitter or joining an expensive gym. Also, regular exercise can help new moms deal with stress, improve their mood, and build strength and endurance so they can handle the demands of motherhood better.

If you are a new mom then, you know the importance of getting back in shape. But no worries, getting your old fit and healthy body back is not that difficult. If you are constantly doing some exercises, then you will get back your figure and you may also reduce the risk of postpartum depression. Most new moms can start exercising again after giving birth, but every delivery is different. So, before starting any fitness program, you will have to consult your doctor and take their advice as well.

Your healthcare professional can assist you in determining whether your body is fully healed and ready to start working out; depending on your delivery and any complications, your doctor may tell you to start exercising again at a certain time or with certain precautions. It is essential to pay attention to your body and do things slowly. Start with easy exercises and increase intensity and duration over time. Resistance bands are a popular choice that you can use for your workouts. These bands are really convenient, you can use them at home if you don’t have access to a gym.

Some resistance band exercises after childbirth:

We all know that pregnancy can change our lives. During pregnancy, a woman’s body goes through many changes that can change the way her body looks. Most women gain between 25 and 35 pounds throughout pregnancy, which is one of the most obvious changes. This weight gain can cause the size and shape of the body as a whole to change. As the baby grows, the uterus will get bigger to make room for it. This will cause the belly to stick out, which will change the shape of the torso.

Your stomach shape will change and your hip will be widened as well. Apart from this, there are so many hormonal changes that happen after pregnancy. This can cause changes in the breasts, such as getting bigger and changing shape to prepare for lactation. Also, as the body gets ready for childbirth, the hips and pelvis may get wider, changing the shape of the lower body. Lastly, as the belly gets bigger, the center of gravity moves. This makes many women change their posture, which can change the shape of their back and hips.

So, you will have to do your exercises regularly. For that, you need to set up a routine. Resistance band workouts can be very effective. Here are some training programs that you need to check out and follow up if you are a new mother:

1. Step out:

Using a resistance band, the step-out exercise is a great way to work the muscles in your lower body, especially your glutes and hamstrings. This exercise also targets the thigh and core. Stand on your legs and place the band around the ankle and do a sidestep to the right. You will have to do the hip-width apart with the help of your left leg. Sidestep three times in the same motion. Repeat this for the other side and do as much as you can. You will have to keep your hand by your chest. Maintain the tension in between bands to do effective and beneficial thigh exercise. 

2. Squats:

This is one of the easiest and effective exercises for new mothers. This exercise will give you so many benefits as you can get rid of postpartum depression. This exercise will be effective for your thighs, core and buttocks. So, if you want to do it in a more effective way, resistance bands are very much useful. Stand on your feet and place the hip joint closer to the midline of the body. In this position, you will have to place your band above your knees. Cross your arm over your chest and do squats. You will have to hold this position for a few seconds. Repeat this 30 times. You can do more but you will have to listen to your body, if your body permits then you can do more and increase your level as well. 

3. Bent over row:

This is a very effective exercise for the core. Apart from the core, you can engage your chest and arm muscle as well. You will have to step forward with your right foot. Put the knee over the right ankle. Rest your right elbow directly on the knee and your back and neck should be straight. Place the band around your right foot and from this position, you will have to pull the band. You can repeat this exercise for thirty seconds and practice it on the left side as well. 

4. Chest press:

You will have to do both stomach and chest exercises as well. You will need to develop more strength in your chest and arm. So chest press is one of the most common exercises that you may need. You will lie on your back and place the band around your chest. Hold the band and push it forward to the ceiling. Use both hands and bring them down slowly. This slow-motion will develop the strength of your arm. 

It’s important to start with light resistance and gradually increase the intensity of your workouts over time while keeping the right form and technique. Because although resistance band exercises can be safe and helpful for new moms, there are some risks that should be taken into account. One of the biggest risks of resistance band exercises is getting hurt from too much use or bad form. This can lead to strained muscles or dislocated joints, especially in the shoulders, back, and legs. Some women may also have problems with their pelvic floor or diastasis recti (a separation of the abdominal muscles) after giving birth. This can make certain resistance band exercises harder or more painful. 

Always talk to your doctor before starting a new exercise program. This is especially true if you just gave birth, have a history of injuries or health problems, or feel pain or discomfort while exercising. Resistance band exercises can be a safe and effective way for new moms to stay fit and active if they know what to do and how to do it. So, if you are a new mother and want to get back to your previous shape then, these exercises will help you a lot.