Integrating exercise into a new mum's life [1] is sometimes that last thing she has in mind. We are designed to put our babies before ourselves, and we feel there are never enough hours in the day to even get the most basic things done. Yet exercise (among many things) is incredibly important to incorporate into one's daily life from a physical and mental point of view. It can make us feel physically strong, but it's also about feeling like we are doing something for ourselves in the world of new motherhood. How do we find the time?
Even if you are only able to do a few of these over the course of a day (or a week), focus on the positives. Consider how the exercises made you feel. Sometimes exercise isn't just about getting physically stronger and fitter, it's about doing something for yourself. Motherhood involves so much of our physical and emotional selves, but it's important that we build our sense of identity. Integrating exercise into our daily lives can help grow our confidence and become a source of empowerment. Here are five mini routines for new moms that don't involve a gym membership, and can be combined with another task.
Bath tub arm dips
Using the side of the bathtub for support (or a couch, park bench, etc.), grip the edge with your fingers so they are facing your butt and are shoulder width apart. With your feet firmly planted on the floor about hip distance apart in front of you, slowly lower your butt and lower back towards the floor [3] until your elbows are at a 90-degree angle. Hold for 2-3 seconds, then slowly lift yourself back up. You should feel this in your biceps and your triceps. Do 2-3 sets of 5-7 repetitions each and gradually increase the number of repetitions. This is perfect to do when I am waiting for the water to warm up when I take a shower!
Stroller lunges
These can be done anywhere, but they are great to incorporate when you are on a walk (or run) with your baby. While holding the stroller, alternate stepping forward with each foot [4]. After your foot lands forward, hold for a few seconds, then push through the front heel and return to your start position. Repeat opposite leg. Make sure your knee does go past your toes. Remember to breathe; inhale as your step forward and exhale as you step backwards. An alternative is doing this while "wearing" your baby (in a sling, wrap, or carrier); added weight will make this more challenging so go slowly and don't do as many repetitions especially if you are a beginner.
Toothbrush squats
There are many variations of a squat [5], but I like to do a couple sets of squats [6] while I brush my teeth or my hair. Widen your feet so they are hip distance apart, while making sure you draw in your core and pelvis so they are in a neutral position. Lower your body towards the ground by bending at the knees. Put the weight in your heels and push back up to start position. Make sure your knees to do not go past your heels.
Bed pelvic tilts
Pelvic tilts are about activating the posterior chain; glutes, hamstrings, and your core. You can do this on any surface, but doing this before you go to bed or first thing in the morning can settle your mind and leave you feeling refreshed. Starting or ending the day knowing that you have done a little thing for yourself is incredibly rewarding. Lie on your back with your knees bent. Slowly bring your abdominal muscles towards your spine and lift your pelvis off the floor as you push down through your heels. Engage your glute muscles. Imagine if there was a bowl of water on your pelvis, it would gradually spill over towards your chest. Gently lower back down and repeat.
Pelvic floor and core pump
No matter why type of birth you have, exercising and engaging your pelvic floor can be done almost immediately after you deliver. The added bonus is that it can be done almost anywhere — while nursing, pumping, driving, eating — and combined with diaphragmatic breathing, you engage your "inner core" in addition to your pelvic floor muscles. There are lots of variations, but the most basic one is that of a kegel [7]. Begin by tightening your pelvic floor muscles, starting from the back to the front (anal sphincter to vaginal sphincter), and hold for a few seconds. Then gradually release, allowing your muscles to soften and relax for a few seconds. Remember to breathe throughout this process (have your breath start with your diaphragm, then chest), as you would when you are doing any other strength-training exercise. You can repeat this sequence 10 times and do three reps. Gradually work up to tightening your hold for more seconds at a time, increasing the intensity of your effort and the frequency.