Salute to all the women who have gone through one of life’s amazing journeys – pregnancy.  Pregnancy is a beautiful and challenging experience as it causes many changes to a woman’s body. Women’s bodies react differently to pregnancy and most women experience different changes emotionally, mentally and physically. As new Moms go through these changes, it's important for them to stay healthy through proper nutrition and regular exercise.

Research shows that starting a regular exercise soon after giving birth is not only good for your overall health but may also help reduce the risk of having postpartum depression. It is always safe to check with your doctor when and what safe exercises are good for you because every pregnancy and delivery are different. Especially when you experience any excessive soreness, heavy bleeding, headaches, or other unusual symptoms during or right after exercising. 

There are several exercises a new Mom can do in order to stay healthy after childbirth. Below are some exercises that will prepare your body to do regular exercises.

1. Deep Belly Breathing With Abdominal Contraction

This exercise is so easy and you can do it an hour after giving birth. It will help relax the muscles, starts the process of toning and strengthening your belly and abs. Make sure that you sit upright, breathing deeply while drawing air from the diaphragm in an upward motion. While inhaling, contract and hold your abs tight and relax while exhaling. Slowly increase the amount of time you can contract and hold your abs.

2. Walking

Walking may not sound like much of a workout, but is one of the simplest ways to ease into a fitness routine after giving birth. Start with an easy stroll. You can try walking backward or in a zigzag pattern, for a variation. This will help keep your muscles guessing.

3. Walking Lunges

With hands-on the hips, stand with feet together. Take a large forward step bending so both knees are at 90 degrees. Push through the heel of the front leg and return to a standing position. Repeat on the opposite side. Do 1-3 sets of 10-20 reps.

4. Modified Squat Thrust

Lower into a squat position, hands touching the floor just in front of feet. Quickly step legs back so that you are in a push-up position. Without pausing, step feet forward just in front of your hands and return to the standing position. Do 1-3 sets of 5-10 reps.

5. Advanced: Push-Ups

Starting with hands and toes on the floor, hands slightly wider than shoulder-width apart. Bend your elbows and lower chest at least one inch from the ground. Straighten your arms and push them away from the floor, return to start position afterward. Do 1-3 sets of 10-20 reps.

At a time when a pregnant woman experiences bodily changes,  having a body-positive mindset is challenging. Physical changes differ from one woman to another and these changes might be uncomfortable to others.  While these changes are natural, the reality is it may take a while to get your body back or it may never return to how it looked before.

It might not be easy but coping with the changes in your body during pregnancy is doable. Having a body-positive mindset is accepting the beautiful process that the pregnant woman is experiencing. It accepts and welcomes the changes for what they are and what they will be. Focusing on our wellbeing is the top priority.