If you are just been a mom and are searching for postnatal kettlebell workout, you have landed on the right page. Maybe you are after something that will help in building up muscle, gaining strength, and improving cardio after you have a baby. Yes, there are ways for that. Lets us dive in.
Common Postpartum Complications
While many women recover after delivery without complications, potential postpartum complications can occur in some. The most common problems are infection of the urinary tract & uterus, excessive bleeding, sleep deprivation, vaginal pain, vaginal discharge, pain at the C-section incision, etc. Whatever may be the case, one should immediately seek the help of a doctor to remedy the condition.
When it is safe to start a postnatal kettlebell workout
It is usual for moms to resume their pre-pregnancy lifestyles after the six-week postpartum checkup. But in most cases, the healing does not complete within this period, especially for vaginal births. It is safe to wait for at least 12 weeks to start a postnatal kettlebell workout. And, the doctor may suggest a longer waiting period if one has
- C-section
- Obesity before pregnancy,
- Postpartum depression
- Improper abdominal muscle healing
- Excessive scar tissue in the pelvic zone
- Perineal pain
Requirements for a postnatal kettlebell workout
Moms should never remain idle during the six weeks. They should aim to be active for 20 to 30 minutes every day. They can do simple postpartum exercises to strengthen the pelvic zone. It will help to prevent pelvic prolapse. Moms can also do simple bodyweight exercises such as squats and wall pushups. They are less intensive and help to gain confidence. Moms should also walk as much they are comfortable with. It will keep them active and help in cardio. However, they must stop immediately if experience any pain sensation.
Postnatal kettlebell workouts to do
The Kettlebell is a fantastic fitness tool, and one can do the following postnatal kettlebell workout to strengthen the body and also to keep the heart pumping. All one has to get a kettlebell and a mat for this. Do some warm-ups by stretching your hands, rolling your shoulders back, marching out, some side bending to be ready for the workout.
Sumo squats
It strengthens the pelvic floor, core muscles, and also helps the hips. It is easier to do. The hips stretch out a little bit after you have a baby. Just hold the kettlebell with two hands; drop it and bring it up. Go as low as you are comfortable. Make sure that the kettlebell is not pulling you forward. Keep the kettlebell down when it feels heavy, and do the same motion without it. Breathe normally while you do. When you are comfortable, you can start with the kettlebell again. You can even touch the ground with the kettlebell. If you feel comfortable, you can hold the kettlebell to your chest. Make sure to pull the shoulders back and start squatting. Do 4 reps and relax.
Single-arm shoulder press
This postnatal kettlebell workout is ideal for improving the shoulder and tricep muscles. It also activates the core. To do this, stand with your feet one and a half shoulders apart. Now, hold the kettlebell in front of your right thigh. Bring the kettlebell up to the right shoulder with momentum and by bending your elbow. Next, lift the kettlebell over the head by stretching the hand locking out the elbow. Slowly return the Kettlebell to the shoulder and next to the original position. Do some reps and repeat the process with your left hand.
Single Legged Kettlebell Deadlifts
It helps to improve glutes, hamstrings, and lower back muscles. To do this, hold the kettlebell in front of your body with both hands. Now start to lift one leg backward till it becomes parallel to the ground and drop the Kettlebell down by bending the waist. The spine should remain straight. Drop the leg to the original position and lift the other leg in the same way. Do some reps and relax.
Split Stance Kettlebell Rows
It is a great postnatal kettlebell workout for strengthening the upper back and shoulders and also for enhancing stability. Take a comfortable split stance and start leaning forward so that the chest is parallel to the floor and the back stays flat. Now grab the kettlebell and hold it in one hand. Move the elbow up to the ceiling to bring the Kettlebell near to the rib cage. Pause for a moment and slowly drop the Kettlebell to the original position and repeat. Do some reps with the other hand.
Surrender Squats
It activates the entire core. To do this, kneel down on the mat in a tall kneeling position. Now hold the Kettlebell to your chest, in a goblet position, with both hands. Now pick the right knee up off the ground, and place the foot flat on the mat in the front. Now stand up always holding the kettlebell near the chest and slowly return to the original position. Repeat the same thing with your left leg and shift between the legs alternatively.
Kettlebell swing
This postnatal kettlebell workout improves balance, total-body strength, and power. It also enhances cardiovascular stamina. Stand comfortably with your legs stretched apart. Now hold your two hands together and swing it from between your legs, to high up in the front assuming that the weight is in hand. Now hold the kettlebell with two hands and swing the kettle ball backward and forward bringing keeping your arms straight.
Final thoughts
Kettlebells could be a great way for postpartum rehab to gain strength. But, there is a huge difference between rehabilitation and getting back into strength training. Kettlebells are mostly about ballistic movements and swings. Postnatal kettlebell workouts help to improve the core strength and also strengthen the upper and lower body in the postpartum period. One can follow the above exercises for that. However, one should get a clearance from the doctor to start working with a Kettlebell.