IS HARD ON YOUR BODY; BUT, MAMA YOU GOT THIS!

By Lauren Landry, ACE certified- Personal Training, GroupX, Health Coach

First off, congratulations if you are reading this and just had a baby! I joined the Mom club five months ago; it has been my life's most rewarding experience. Secondly, give yourself grace through the postpartum recovery timeframe. It is messy and exhausting, but those baby snuggles and smiles make it all worth it.

If you are like many moms and me, you may wonder when you will feel like yourself again. Everyone's body is different, and getting back to your pre-pregnancy physique takes time and looks different for everyone. You might feel like taking care of that newborn is a workout in and of itself! Remember that your body spent nine months preparing for birth, so give yourself the time to fully heal and recover before jumping back into an exercise regimen.

You may feel good and be ready for some physical activity again. If that is you and your doctor has cleared you to exercise (typically 6-8 weeks), keep reading to learn about five safe and effective exercises you can do to help navigate your new postpartum self and safely get moving again after birth.

1. Walking

Lace up your tennis shoes, strap your baby in their stroller, and stroll around your neighborhood.

Walking lets you test out how well your body feels after delivery and eases you back into physical activity without risking significant injury. A simple stroll is good for Mom's body, vitamin D is good for the baby's development, and overall, it provides a huge mood boost, especially during those first few exhausting weeks. So I challenge you to lace up those tennis shoes, put your favorite playlist or podcast on, and get to stepping at least 3 days a week for 30 minutes!

2. Glute Bridge Lift

A common post-pregnancy concern is incontinence, courtesy of your still-healing pelvic floor. This exercise will help strengthen those weakened muscles that control your bladder and bowel movements. To perform a glute bridge lift:

• Start with your feet flat and wider than your hips.

• Press both hands and the small of your back down onto the floor, tilt your pelvis towards your belly, and roll up one vertebra at a time until your hips are raised to a comfortable height.

• Focus on engaging the muscles of your pelvic floor, buttocks, and hips with this exercise.

• Hold for five full deep breaths.

• Repeat five times, 3 - 5 days per week.

3. Cat / Cow

To reduce low back and pelvic floor discomfort, comfortably perform this stretch on all fours. Inhale and allow your belly to relax as you gently extend through your spine from your head to your tailbone. Exhale as you arch through your back, gently tucking your tailbone and pulling in your pelvic floor and abdominal muscles. Cycle through this exercise at least ten times and perform it 3 - 5 days weekly.

4. Modified Plank Ball Hold

Let's face it; our core undergoes A LOT of change during pregnancy. Organs are shifting, and six-pack abs are not in our cards for nine months. It's important to ease into core work with static core exercises like this modified plank. Start by pressing your forearms into the ball while gently walking your knees back until your body reaches a 45-degree angle. It's important to keep your neck neutral and in alignment with your spine. Inhale through your nose and exhale through your mouth as you hold for 30 seconds. Think about how you engage your core as you zip up a tight pair of pants. Repeat this plank hold 2-3 times and perform 3-5 days per week. (You can perform this exercise on the floor without a stability ball)

5. Swish Ball Bird Dog Pose

Exercises like this help improve your overall alignment, which may be compromised due to pregnancy, to reduce back and neck pain: breastfeeding. To keep those sudden hunger pains at bay, it's a good idea to always have a full water bottle and some snacks in your diaper bag just in case you suddenly feel depleted in the middle of a workout or at any point in your day.

• Place your belly on top of the stability ball to perform this exercise.

Your body will be straight, with your palms flat on the floor and your toes touching the ground.

• Looking down at the floor, lift and reach your left foot and right arm simultaneously as if trying to pull your body apart in opposite directions. Hold for 1 to 2 seconds.

• Return to the starting position and change sides. Perform this exercise 5 times on each side 3-5 days weekly.

Lastly, remember that how quickly and intensely you start exercising again also depends on your previous fitness level. If your idea of a good workout before pregnancy was a brisk walk, you wouldn't have the same starting point as a marathon runner — and that's fine! The most important thing is to find a level of physical activity that you feel comfortable with and go from there. If you like GroupX classes, do not be afraid to modify them! Your body knows best.

Another thing to watch out for? Your hydration and nutrition needs, particularly if you're

If you don't remember anything else from this article, remember this: Start slow, hydrate, and be kind to your body as you jump back into your exercise regimen! We all know our baby's needs are our priority. But you can't fill from an empty cup. Taking care of your baby also means taking care of YOU! You got this, Mama.