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5 Basic Energizing Exercises That New Mom's Can Do

Reviewed and edited by, Nayana Varier, Nesta Certification and Vskills


Being a mom should count as an Olympic sport. Running after your kids and raising them right needs as much training as one would put into an ultra-marathon; throw in home chores, family, work, and a few bathroom breaks and you’re practically hurdling through all 24 hours of your day.

While exercise is usually the first thing we drop when we have had a busy day, counterintuitive as it sounds, it is also one of the most effective ways to actually fight that undeniable feeling of fatigue that all mothers face. With everything our bodies go through when we bring new life into the world, and all the running around that seems to come with the territory, we need consistent strength and recovery training to continue to feel energetic and alive.

It doesn’t have to be a hundred push-ups or walking 10K steps a day right away (or even at all). Just some basic movement and simple exercises are a great place to start.

Here are 5 basic energizing exercises that you can do every day to fight back pain, strengthen your muscles post delivery, and to help you cope with the many things your body needs to take on when you’re a mum.

You can do them all in one go or space them out over the course of your day and do them whenever you can spare the time.

Here are 5 energizing exercises that can be tried at home:

  1. Cat-Cow: This pose is great for strengthening your spine and improves blood flow to the spine. Cat-Cow also increases flexibility.
  2. Child’s pose: Back pain is something that a lot of new moms complain about. An excellent exercise if you have mid-back and lower-back pain. You can start running behind your child in no-time.
  3. Donkey kick: Another amazing stretch for the new mom! This exercise will help you tone your body and also improve stability.
  4. Lunges: After delivering, your hips need a lot of care and this exercise exactly gives you that. Lunges strengthen and stretch the hamstrings, glutes and quads - the three building blocks of your thigh.
  5. Plank: That core needs some love! Do not jump headfirst into a 40-second plank, instead, start with your knees on the floor for starters.

Being a mom itself is tiring but there’s no other feeling as beautiful as this. Therefore, do not push yourself too hard. For Maximum energy, make sure you pair these with a healthy diet that gives you the required levels of vitamins and nutrients that your body needs. For more information, you can get in touch with our Hea Coach who can prepare a workout plan for you.

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