25/04/2026
*For moms: Proper exercise goes hand-in-hand with healthy eating* 💪
Eating well fuels you, but exercise rebuilds strength, boosts energy, and helps with stress — super important for moms.
# # # *Key Exercise Guidelines for Moms*
*1. Postpartum moms 0-12 months:*
- *Weeks 1-6*: Start with Kegels, deep belly breathing, and short 5-10 min walks once doctor clears you. No heavy lifting or ab workouts yet.
- *After 6-week checkup*: If va**nal birth with no complications, gradually add low-impact: postnatal yoga, Pilates, swimming, stationary bike.
- *C-section*: Wait 8-12 weeks and get OB clearance before core exercises. Avoid direct ab work until cleared.
- *Red flag*: Stop if you have heavy bleeding, pelvic pressure, pain, or urine leaking. That means slow down.
*2. General rule for all moms:*
- *Goal*: 150 minutes/week of moderate activity = 30 min x 5 days. Break into 10-min chunks if needed.
- *2x per week*: Add strength training for major muscle groups — bodyweight squats, resistance bands, light dumbbells.
- *Daily*: Pelvic floor exercises. A strong pelvic floor prevents leaks and helps recovery.
# # # *Best Mom-Friendly Workouts*
1. *Walking* - Easiest to start. Stroller walks count. Build to brisk pace.
2. *Core + pelvic floor rehab* - Heel slides, glute bridges, bird dogs. Rebuild from deep core before doing planks/crunches.
3. *Strength training* - Carrying a baby is weight training! Prep with squats, lunges, rows, push-ups against a wall.
4. *Postnatal yoga/stretching* - Helps back pain from feeding/carrying and improves sleep.
# # # *Avoid These Early On*
- Running, jumping, HIIT until 3-6 months postpartum and pelvic floor is strong
- Sit-ups, crunches, heavy weights in first 3 months — can worsen diastasis recti or prolapse
# # # *Making It Realistic*
- *10-min rule*: 10-min video during nap time > 0 minutes. It adds up.
- *Baby-included workouts*: Baby-wearing squats, tummy-time push-ups, dance with baby
- *Hydrate + support*: Drink water, wear supportive bra, especially if breastfeeding
- *Sleep > workout*: If you’re exhausted, a nap is sometimes the healthier choice
*Important*: Always get your OB/midwife’s clearance before starting, especially if you had complications, tearing, or C-section.
Another tips for today's mommy 😍
