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Back at it Postpartum

Back at it

Itching to get moving? Consider these exercises for postpartum fitness.

1. Bridges: good for strengthening your core, glutes and back

Try it. Lie on your back with your knees bent and feet firmly planted on the floor. Lift your hips toward the ceiling and squeeze. Try holding for 10 seconds and repeat.

2. Kegels: good for strengthening your pelvic floor

Try it. The muscles in your pelvic floor are weaker thanks to childbirth. Work on restoring stability by contracting your vaginal muscles (almost like you’re trying to stop urinating) for 4-5 five-second rounds to start and slowly increase the time of each interval.

3. Plié squats: good for strengthening your abs, legs and pelvis

Try it. In a wide-stance position (a little wider than the width of your shoulders) with your toes turned out, keep your back straight and slowly squat down while squeezing the glutes. Don’t extend your knees past your toes. Stop if you experience any joint pain.

4. Push-ups: good for strengthening your arms, shoulders and chest

Try it. This seemingly intimidating but very straightforward move is great for all that baby lifting. And there’s no shame starting (or staying) with your knees down. Just remember to keep your head and back in a neutral, straight line and situate your hands shoulder-width apart.

5. Walking: good for circulation and your cardiovascular system

Try it. Simple, easy and effective. Walking is one of the best low-impact exercises to help regain your post-baby stamina. Plus, it’s an activity you can do with an infant, so there’s no reason to skip it!