Major Mistakes Most New Moms Make with Postpartum Exercise

Avoid common postpartum exercise mistakes with these tips on pelvic floor health, gradual workouts, and the importance of rest.

Postpartum exercise can be a minefield of potential mistakes that can hinder recovery rather than help it. Understanding these common pitfalls is crucial for a safe and effective postpartum fitness journey. Let’s dive into some of the major mistakes new moms often make and how to avoid them.

Common Mistakes

Mistake 1: Ignoring the Pelvic Floor and Improper Core Engagement

Your pelvic floor and core engagement play a vital role in your overall strength and stability. Neglecting these can lead to issues like incontinence and back pain.

Solution: Prioritize pelvic floor exercises and learn proper core engagement, focusing on transverse abdominis (TA) activation rather than bearing down. Exercises like Kegels, diaphragmatic breathing, and pelvic tilts can help. Proper engagement supports your recovery and prepares your body for more intense workouts.

Mistake 2: Neglecting Rest and Recovery

In the hustle and bustle of new motherhood, rest can often take a backseat. However, rest is a critical component of postpartum recovery.

Solution: Schedule rest days and prioritize sleep whenever possible. Incorporate relaxation techniques like stretching, yoga, or gentle walks to promote recovery. Remember, your body needs time to heal and adapt to new physical demands.

Mistake 3: Rushing into Intense Workouts

It’s tempting to jump back into your pre-pregnancy workout routine, but doing so too soon can cause more harm than good, especially if your core and pelvic floor aren't ready.

Solution: Focus on gentle, low-impact exercises initially. Gradually increase the intensity as your body heals and strengthens. Ensure that your core and pelvic floor can support more intense activity before pushing yourself further. Listen to your body and avoid high-impact activities that can strain your recovering muscles and joints.

Avoiding these common postpartum exercise mistakes can help you recover more effectively and safely. Focus on your pelvic floor and core engagement, prioritize rest, and progress gradually. Implementing these strategies will support a healthier, more resilient postpartum journey.

Live Life Confidently,

Jen