There are many benefits when starting postpartum exercise after having a baby, although a big concern for mothers is exercising safely. Often new and expecting Moms don’t know where to start the process, making them hesitant to dive in. Many factors go into knowing when you are ready to start moving again, including how you feel physically, your sleep schedule, and how you feel emotionally. Therefore we partnered with The Strong Mom Project, an organization led by Trainer and Coach Krista Williams, specializing in prenatal and postnatal exercise for over 15 years. Additionally, Krista is a mother of two sons; she shares her experience and knowledge with mothers who join. The NAC wants to support our many amazing families; having these classes and workshops helps strengthen the core through fitness while offering the support system of other mothers that all new and expecting moms need and look for. Check out below 6 postpartum exercises!
If you are 4-6 weeks postpartum or beyond, try these 6 exercises provided by Strong Mom Trainer & Coach, Krista Williams, CPT.
- Squat – Regular or Sit to Stand
- To strengthen your glutes and quadriceps muscles as well as improve lower chain stability and balance
- Hinge
- A hinge exercise involves pushing the hips backwards while keeping the back flat.
- Rocking to Kneeling Plank
- Great way to strengthen your obliques – the muscles that run along the side of your core.
- Hover Lift
- To increase activation of the core muscles; the rectus abdominis, external oblique, erector spinae and the glute max.
- Side Plank from Knees
- A bodyweight exercise to strengthen your obliques. By kneeling, the exercise becomes easier than the regular side plank, in which you stand on your feet.
- Glute Bridge with March
- Glute bridge variations targets your glutes, but it also work your abs, your hamstrings and your lower-back muscles.
Starting to dive back into exercising could be a scary and overwhelming experience, but experts like Krista make it exciting and easy. Not only are their Workshops offered, but there are also 2 ‘Group Strong’ Personal Training sessions per week and monthly social events for mothers and children. For more information on The Strong Mom Project, fill out the form below or click here.
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