New Mama Blog Hop: Top Three Exercises for the First Six Weeks Post Partum

Hey There! 

We have a special Monday treat for all you mamas.  We are proud to be part of the New Mama Blog Hop!  Check out the links at the bottom to find all kinds of amazing resources. 

Without further adieu:

You just had a baby! Congratulations!

I know you have a million plates spinning and your brain may be quite foggy (mine still is five years later!), so here is our gift to you. 


The first six weeks sets the stage for safe and effective recovery from childbirth.  These tips will help you do it well.  

1. “Wake Up” Your Deep Core.

We have just started a series of blog posts about your deep core. Check out the first one here, and join us on the journey.

Lots of exercises are directed at strengthening your core, but you hardly ever hear that the deep core and outer core are two different things, and they should be able to work separately.

In other words you don’t always want to tighten everything at the same time.

Some people teach core strengthening while breathing out forcefully, squeezing a ball with your knees, or doing an abdominal crunch.

That’s all good, but what about real life when you are just bending over to pick up something light – the classic time to tweak your back. What muscles are on then?

So instead, train your deep core to be on lightly, so that it can support you with the million and one things you’re doing all day long.

Basically: try to do a Kegel exercise without holding your breath. Feel a SLIGHT tightness in your lower abs.

This is not the time for major strengthening – just find the coordination and build a strong foundation.

Eventually connect with your deep core muscles a second before you bend over, twist, turn in bed, lift something.  It will make a world of difference.

You can do this!  We are cheering for you!

2. Feed Your Baby This Way….
Jen breastfeeding posture round
This IS an exercise!  For every little stabilizing muscle in your body.

I know you’re tired, and all you want to do is slump over and collapse while you’re feeding your baby…DON’T DO IT!

Start in good sitting posture while breastfeeding or bottle feeding – lots of support for mom, and pillows or Boppy for baby.  Make everyone comfy!
Use your body well and get strong in great posture, not slumpy mommy posture…you will look and feel so much better!

It’s easier to prevent a problem than to have to correct it later. You will need to do less exercise and stretches to fix a sore neck and upper back if you use these tips to start with.
3. Squat for everything.
How many times a day do you do this?!?

How many times a day do you do this?!?

Learn to stick your booty out everytime you bend down: to lift your baby, pick up the diaper bag, change a diaper, brush your teeth, get something out of the fridge – whatever!

You’re getting stronger, feeling and looking better all day long! Isn’t that awesome?!?!
Three Things NOT to Do in the First Six Weeks :

1. Go crazy on your body…do not jog, do Insanity, or boot camp. 

Your muscles and organs need time to heal and be well supported so they don’t fall out (yes, this can happen. yikes!).  Please, please take this advice (from your doctor and your friendly physiotherapist / physical therapist) to take it easy while your body heals. You have the rest of your life to work out like crazy.

2. Strain or bear down on the toilet.

Be nice to your pelvic floor and your hemorrhoids (if you have them).
Eat good food, drink lots of water and take your time in the bathroom. Seriously.

3. Carry your infant car seat all over town.

Those things are horrible for your body!  They’re heavy, awkward, and hell on your back and neck.  Give yourself a break and consider getting a Snap n’ Go stroller to keep in your car.
Ok, that’s it! 

You are now armed with the most important things to do right now to help you get back on your feet.

We know it’s a lot to take in, even more to apply.  We’ve been there.

Let us know in the comments if you have any questions or problems you need help with. Or just say hello! And don’t forget to sign up for free updates. 

Sending you many wonderful wishes as you embark on the amazing journey of motherhood,


Jennifer and Meghan

Being a first-time mama is an amazing experience. The New Mama Welcome Pack blog hop is a celebration of this life changing event! Follow the links to discover more unmissable advice, stories and essential tips. And if you’re a new mama who wants to rock motherhood without guilt, overwhelm or losing yourself, check out the New Mama Welcome Pack here. New Mama Welcome Pack / Lotte LaneDreaming Aloud / Zhendria / Birthing in Conscious Choice / Natalie Garay / Eli Trier / Knecht RuprechtLise Meijer / Naomi Goodlet / A Lifestyle By Design / Story of Mum / Like a Bird / Holistic Mama / Birth Geek / Joyful Parenting / Stroller Packing / My Healthy Beginning / Mums and More / Kate Beddow – Growing Spirits / Ellen Nightingale / Stacie Whitney / Maternity Leavers / Photography for Busy ParentsClose Enough To Kiss / Atelier Susana Tavares / Offbeat Family / Katie m. Berggren ~ Painting Motherhood / Winship Wellness Blog / Liberate From Weight / Jessica Cary / Art + Craft / Raising Playful Tots / Peaceful Mothering / Play Activities / Lauren Nenna / Nurture You / The Adventure MamaBe Wise Be Healthy / b.a.d.momGoodmom / Doula in Your Pocket / Making Mom Strong / Adrienn Csoknyay / Joyful Parents / Alison Hummel / Simple Solutions for Photos / Lynne Newman / Euphoric Birth / Mumpreneur Mentor / A Walk in the Clouds / Parenting on the Fence / MiaMily
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