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  • Andy Hoffer

Top 5 Postpartum Exercises

You feel like crap. Your body just went through a tough experience. You gained weight. Your skin isn't so tight anymore. All these reasons are EXACTLY why doing some exercises matter. Not only will it help you with your postpartum snapback, but also it will improve your mood and boost your self-confidence. So here are the top 5 exercises to incorporate into your daily routine.

  1. Kegels Exercises - 5 sets of 10. The number one exercise for your pelvic floor. Tightening of the core will not only help start the process of putting everything back in place but also is the base for all the rest of your exercises. When you have a strong pelvic floor you can tap into more strength for other exercises such as planks and push-ups.

  2. Cat/Cow - 10 rounds exhale cat/inhale cow. This move is the next step up from the Kegels Exercise. Using those muscles you are going to go from cat to cow 10 times controlling your breath. This fluctuation of the spine can help with lower back issues and really get those shoulders going too.

  3. Plank on a yoga ball - 3 sets of 30 seconds. This move can be a bit advanced so you can start out with the ball pressed up against your couch so as not to have the ball moving around. You could also just to the plank with your arms on the couch. The point of this exercise is to have a bit of an incline so you are not placing too much demand on your body right away. As you progress you can go on to doing full plank.

  4. Bridge pose - 3 sets of 10. This exercise incorporates your kegels and starts to work those thigh muscles and glutes which are both major muscle groups that will help you to burn a lot of calories.

  5. Leg lifts - 3 sets of 20 at a slow pace. One of my all time favorite exercises is the slow leg lift. This one really forces your to focus on your stomach and core muscles or else you wind up lifting your upper body.

Just remember to listen to your body. What does that mean? If something hurts, don't do it. If something doesn't feel right? Don't do it. Always always ALWAYS seek guidance from your medical providers as they know your body and what you have personally gone through. Let me know what you think!

Love y'all

Andy H.

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