Women’s health – postpartum fitness

[vc_row][vc_column][vc_column_text]New mothers go through a lot – changes in the body, post partum depression, a feeding baby, a crying baby, a baby that needs attention all-the-time. Suddenly the mom’s body, her time is out of her control. It can be overwhelming, is an understatement.

Nearly 10 – 12 % (2) of new mothers in India suffer from Postpartum depression and it has been attributed to high levels of childcare stress and low levels of energy. Postpartum depression has also shown to be associated with weight retention 1 year post pregnancy (4).

It’s best to start on some kind of exercise and a wholesome diet as soon as possible to get back, stay in shape and help combat postpartum depression and bring back a sense higher self-esteem, control. (3)

The areas that need focus post pregnancy are:

  • During pregnancy curve of the upper back increases犀利士
    (kyphotic posture). Exercises that worsen this condition should be avoided.
  • Thighs, dorsal hip muscles, lower back, chest, upper trapezius tighten during pregnancy.
  • Glutes(buttocks), hamstring, abdominal muscles, lower trapezius, pelvic floor muscles loosen or weaken during pregnancy.
  • Conditioning the lose abs should start with Transverse Abdominis conditioning

Post pregnancy exercises should mainly focus on restoring balance and dynamic stability by strengthening the weak muscles, stretching the tight muscles and building core strength.


To start off with these exercises after getting a go ahead from your doctor:
1. Plank
2. Side Plank
3. Bird Dog
4. Glute bridge
5. Shoulder press push ups
7. Leg curls
8. standing leg raises
9. Lying Leg extension

uddiyana bandha (pranayam)
Stretches for
1. Thighs
2. Chest
3. Overall body


  • Lowhatsappy available fruits and vegetables are best choices. Also food that are more prevalent within our ethnic group is more suitable for us. A balanced diet is the key. Stay away from any fads of low-carb, keto diet etc..
  • Nursing mothers need 3 litres of water per day.

Love your body and your baby!

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1414679/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4160664/
3. http://onlinelibrary.wiley.com/doi/10.1016/j.jmwh.2006.08.017/full
4. http://onlinelibrary.wiley.com/doi/10.1038/oby.2008.71/full[/vc_column_text][/vc_column][/vc_row]