by Eliza Sterling

Physical changes and new responsibilities after childbirth can lead to discomfort in your back and shoulders. Such discomfort often stems from changes in posture caused by caring for your baby – lifting, feeding, and carrying. Aptly, you tend to pay more attention to your newborn’s need, neglecting your posture, stability, and alignment.

Outlined here are some post-birth workouts aimed at fortifying your core and posterior chain – muscles stretching across your body’s back. These exercises are crucial for everyday activities like lifting, carrying, and even sitting. They are not only valuable for new mothers but also for those who drive for lengthy periods or work extensively on computers.

Important note: These workouts are suggested for eight weeks post-birth or after your doctor has medically certified you fit to start exercising. Always remember to exercise at your pace and consult your doctor or physiotherapist if you feel any discomfort.

Strengthen your Core with the Power of Mum Workout

The Power of Mum workout is a six-week online fitness routine designed to fortify your core, body, and mind to meet motherhood’s demands. This workout targets your glutes, hamstrings, quads, core, lats, and shoulders, helping to regain strength following childbirth.

Here are six key Power of Mum workout routines to try:

1. Glute Bridge with Isometric Lat Squeeze Hold – helps to strengthen your glutes, hamstrings, quads, core, lats, shoulders.
2. Side Plank with Rotation – focuses on your obliques, shoulders, back, and glutes.
3. Four-Point Isometric Hover – targets your core, shoulders, back, and chest enhancing strength and endurance.
4. Superman with Frog Leg Squeeze – focuses on upper back (lats), shoulders, abs, glutes, erector spinae which aids posture improvement.
5. Elevated Plank to Child’s Pose – it’s a comprehensive body workout.
6. Pullovers – focuses on deep core muscles, chest, upper back, and triceps.

For detailed instructions and more post-birth workout suggestions, our expert’s website and Instagram are wealth troves of valuable fitness information.

Remember, restoring your body’s strength after childbirth is a steady journey. Take your time, and above all, listen to your body.

Embrace the power of motherhood and transform yourself to not just be physically stronger but also mentally resilient.

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