3 Essential Exercises for the 4th Trimester
Your first 3 months postpartum are for recovering and bonding with your new baby. It is a common rule of thumb that mamas should wait 6 or 8 weeks after birth to start exercising again. You might be eager to get back into your exercise routine but those activities might not be appropriate for your newly postpartum body. It is crucial that we are gentle with our bodies at this time and slowly reintroduce exercise. Here are 3 gentle exercises for newly postpartum women. Follow along with the video and it will literally take a minute of your time.
Pelvic Rocks - 5 reps
This exercise helps realign your pelvis and reactivate pelvic floor and deep abdominal muscles.
Lay on your back with your knees bent, feet flat on the floor.
Start with a neutral pelvis.
Gently tip your tailbone toward your pubic bone and release back to neutral.
Pelvic Lift or Bridge - 5 reps
Pelvic lift is a progression of pelvic rocks.
Set up the same as a pelvic rock.
Gently tip your tailbone toward your pubic bone, then pull your sitting bones together.
Press into your feet, draw your hip bones together and lift your hips up a few inches.
To progress to a bridge, continue lifting your hips as you lift your spine up bone by bone. Stop at your shoulder blades and relax your neck.
Lower your spine down bone by bone until your pelvis is back to neutral
Clamshells - 10 reps
This exercise gently stretches and strengthens the pelvic floor muscles.
Lay on your back with your knees bent, feet flat on the floor, legs and feet are touching.
Start with a neutral pelvis if it’s comfortable.
Slowly open the legs with an inhale.
Slowly close the legs with an exhale. Think about pulling your sitting bones and hip bones together.
Only open the legs as far as it feels comfortable, the stretch should not be painful in anyway.
Katrina Tan, Certified Prenatal & Postnatal Pilates Instructor
Katrina has been teaching Pilates since 2013. She currently teaches Prenatal & Postnatal Pilates in Austin, TX. The birth of her daughter sparked her passion to teach Prenatal and Postnatal Pilates. She teaches with respect to the ever changing body of a mother. Katrina teaches group classes and private sessions.