Your Postpartum Cardio Walking Workout has now begun! This is a low-impact but effective program that has been created to help new mothers ease back into fitness with a focus on core healing. Whether you are wearing your baby or just starting your postpartum journey, this workout is absolutely right for you!

I curated this blog post based on Pregnancy and Postpartum TV’s video “Postpartum Cardio Walking Workout (GET FIT AFTER PREGNANCY)” 18-Min Postpartum Cardio Walking Workout (GET FIT AFTER PREGNANCY). Their channel is a fantastic resource for new moms, offering expert-led workouts and tips for staying active after pregnancy. Be sure to bookmark their channel for more postpartum fitness guidance!

Table of Contents

• Introduction to the Postpartum Cardio Walking Workout
• Arm Circles and Hip Rotations
• Clapping and Resistance Exercises
• Final Core Engagement and Punching
• Hydration Break and Stretching
• Cooling Down and Final Thoughts
• FAQs About Postpartum Cardio Workouts

Introduction to the Postpartum Cardio Walking Workout

The Postpartum Cardio Walking Workout is a specially made workout for mothers who have recently given birth to lose weight and get fit again without straining their bodies. This workout to ease the effect on the joints is done by using slow movements with the addition of effective cardio exercises, which are safe and core healing considerations. You can do this regimen together with your baby or in the 5 minutes morning break you can get for yourself.

Benefits of Standing Workouts

Standing workouts offer numerous benefits, especially for postpartum recovery. They help improve balance, stability, and coordination, which are crucial after childbirth. Additionally, these workouts engage the core muscles, promoting healing and strength without placing excess strain on the body.

• Enhanced Core Stability: Standing exercises encourage the engagement of core muscles, aiding in recovery from diastasis recti.
• Joint-Friendly: With no squats or lunges, these workouts are gentle on the knees and hips.
• Increased Mobility: Regular standing workouts can improve flexibility and range of motion, making daily activities easier.
• Convenience: You can perform these exercises anywhere, making it easy to fit into a busy schedule.

Safety Considerations for Diastasis Recti

People struggling with diastasis recti must work out with extreme caution, as this is a condition where the abdominal muscles actually separate. This situation needs a proper focus on how the core works and the movement mechanics.

• Focus on Core Engagement: Always engage your core before starting any movement. This helps to stabilize the pelvis and protect your lower back.
• Avoid High-Impact Movements: Stick to low-impact exercises that won’t put additional strain on your abdominal muscles.
• Listen to Your Body: If you feel any discomfort or strain, stop the exercise and reassess your form.
• Consult a Professional: If you’re unsure about your condition, consider consulting a physical therapist or postpartum specialist.

Preparing for the Workout: What You Need

Preparation is key to a successful workout. Here’s what you’ll need to get started:

• Comfortable Clothing: Wear breathable, stretchy clothes that allow for easy movement.
• Supportive Footwear: Proper shoes will help absorb shock and provide stability as you move.
• Water Bottle: Stay hydrated before, during, and after your workout.
• Optional Weights: If you want to increase the intensity, consider using light weights or water bottles.
• Baby Carrier: If you wish to wear your baby, ensure that your carrier is safe and comfortable.

Starting with a Warm-Up

Warming up is essential to prepare your body for exercise and prevent injury. Here’s a simple warm-up routine to get you started:

• Arm Circles: Stand tall and circle your arms forward and then backward to loosen up the shoulders.
• Hip Circles: Place your hands on your hips and make circles with your hips to release tension.
• Ankle Rolls: Lift one foot off the ground and roll your ankle in both directions.
• Knee Lifts: Practice lifting your knees while focusing on your breath, engaging your core with each lift.

Warming up is a way of optimizing your workout and making it more enjoyable. The avoidance of moves is abandoning their contribution to your core healing and overall fitness journey!

Arm Circles and Hip Rotations

The first exercise is arm circles. Stand up straight and open your arms to the sides. First, make small circles and progressively make them bigger. This exercise warms up the shoulders and also activates the core. After approximately 15 seconds, change the directions. Always keep your core tight and your shoulders relaxed.

After that, move onto hip rotations. Rest your hands on the hip and move your hip to the side and then back in a circular motion. This is to prepare you for the rest and hip area of your body. Do it for approximately 30 seconds before switching to the other direction. Keeping the core engaged is crucial to holding the stability in this motion.

Diaphragmatic Breathing Practice

Breathing is an essential part of your workout, especially postpartum. Start by placing your hands on your ribs. As you inhale deeply through your nose, focus on expanding your ribs rather than your belly. This diaphragmatic breathing technique not only calms your mind but also engages your core.

While you breathe out through your mouth, sense your ribs closing in and your core taking part. Do this for a few cycles. This is an essential practice for core recovery which can be easily added to your workout. Keep in mind that each knee lift should be coupled with your breath: inhale when you lift and exhale when you lower.

Punching Across for Cardio

Alright, let’s increase the cardio level! Begin by standing upright, tightening your core and getting into a minor bounce on your feet. Start punching across your body, alternately using your arms. While you are punching, pay attention to turning your hips and keeping your core engaged. This movement is very good for cardio and also develops your upper body muscle.

If you want to make it tougher, just add some bounce to your legs. Don’t forget to breathe out quickly with each punch. This causes your core muscles to work more and your general cardiovascular well-being to improve. You should keep doing it for around 30 seconds before you move on to the next exercise.

Incorporating Knee Lifts and Hamstring Curls

In the following step, you will add knee lifts to your routine. While lifting your knee, be sure to engage your core and exhale. It is a great two-in-one exercise that not only improves your core strength but also helps you to get a good balance. Switch legs at your own comfortable pace.

After the knee lifts, move on to the hamstring curls. Draw your heel to the glutes as you keep the core tight. This is an excellent exercise to reinforce the back of your legs as well as the usage of your core.

Uppercuts and Core Engagement

Uppercuts can also be incorporated into the exercise. Ready to punch, stand upright with your arms arranged in the right way. While punching upwards, be sure to breathe out and tighten your core. This action is not just for your hands, but also it puts a challenge to your core stability.

As you throw each uppercut, give a little flex to your knees and a rotary twist to your hips. This is a movement that is highly dynamic which helps to raise your heart rate and makes use of many muscle groups. Maintain your moves in a controlled way and keep your attention on your breath.

When you advance, the fastest way to change the intensity is to speed up. The most important thing is to keep your core engaged during every punch. This is the way to get the most for your workout.

Clapping and Resistance Exercises

Resistance training is one of the types of physical activities you can easily use to build upper body muscles and strength. First, stand straight with your feet wide apart. At the moment you put your arms above your head, bring your palms together with a clap. Imagine the feeling of your arms pushing against the air as you do the exercise. Therefore, it is good for your shoulders and also helps to activate your core muscles.

For the next half-minute, keep your palms high above during the clapping motion, and concentrate on your breathing. Each time you clap, breathe out and feel your core muscles working. You can add a different touch to it by changing from high claps to claps in front of your chest. This difference will maintain your heart rate and also tone your arms more effectively.

Double Knee Thrust

Double knee thrusts are the next ones we are going to do. This active exercise will not only help you to increase your core engagement but also will make your heart beat faster. You start this exercise by bringing your knees closer to your chest while you push your arms downwards at the same time. Think that you are holding a heavy medicine ball which you are throwing down to your knee.

Inhale and exhale focusing on what you are doing now—initiating the movement of your knees and sitting up strongly. Attempt this for 30 seconds at a consistent pace. As a result, you target both legs and also improve your balance and coordination with this move.

Final Core Engagement and Punching

During the last stages of our workout, let’s concentrate on the final core engagement by punching. Stand shoulder-width apart, and get ready to punch across your body. This exercise is fantastic for upper body strengthening while keeping your core engaged.

In doing the punch, you should also be hip twisting and at the same time exhale quickly. This would not only protect your core but it would also increase the intensity of the workout. Switch sides, keeping in mind that you have to concentrate and control your breathing. You may speed it up as you feel comfortable, but form comes first above all.

Hydration Break and Stretching

Pretty sure it’s important to take hydration breaks in between your workout. Drinking water is essential to energizing your body and helping you recover better. Just take a few seconds for a good water intake and also, take a deep breath.

Before we start the stretching exercises for our quad and hip flexors, let us hydrate first. Stand up straight and hold your ankle, pulling it towards your glutes. Your knees should be aligned, and you have to use your abdominal muscles to keep your balance. This is a very important stretch that will help you in reducing any tightness that you might have suffered during the workout.

Turn to the opposite side while making sure that your core is tight. Afterwards, do a gentle side stretch to help release the tension in your groin and lower back. Extend one arm over your head as you lean to the opposite side and feel the stretch through your side body.

Cooling Down and Final Thoughts

Cooling down is an essential stage of your exercise. It presa you into a state of resting and aids you in alleviating muscles soreness. The first thing you should do is to perform some soft neck rolls and shoulder shrugs to let go of the tension that is still present.

The following step is to interlace your fingers behind your back and stretch your chest area as much as you can by pulling your scapulas? Which stretch are you talking about? This exercise can be considered the opposite of the forward posture which creates the muscle imbalance during workouts or daily activities.

As we conclude, always remember that consistency is key to your postpartum recovery journey. Every step you take, no matter how small, contributes to your overall well-being. If you’re looking for a structured approach to healing your core post-birth, consider checking out our thirty-day step-by-step healing system.

FAQs About Postpartum Cardio Workouts

What is a Postpartum Cardio Walking Workout?

A Postpartum Cardio Walking Workout is a type of exercise program that is both gentle and effective and is designed for new mothers. It comprises mainly low-impact motions that improve heart health and are safe for women after childbirth.

How soon can I start postpartum workouts?

It’s best to consult with your healthcare provider before starting any postpartum exercise routine. Many women can begin light activities like walking within a few days to weeks after delivery, but individual recovery times may vary.

Can I do these workouts while baby-wearing?

Absolutely! The beauty of a Postpartum Cardio Walking Workout is that it can be done while baby-wearing. Just ensure that both you and your baby are comfortable and secure.

What if I have diastasis recti?

If you have diastasis recti, focus on core engagement throughout the workout and avoid high-impact movements. It’s essential to listen to your body and modify exercises as needed.

How often should I do this workout?

The best approach for obtaining maximum results is to integrate this workout 3-5 times into your routine while resting and giving time for recovery. Definitely, the primary requirement for the reconstruction of strength and the enhancement of fitness is continuity.

If you’re keen on exploring more about core strengthening and recovery, check out our Core Yoga guide for additional exercises that can complement your postpartum journey.