Lifting weights is an activity that can facilitate a pain-free pregnancy and postpartum period. The ideal time to start building strength would be before even getting pregnant, however the sooner, the better!

It is best to start with light weights and ensure your form is correct before increasing weight and building strength. It is also important to make sure that you are activating your core properly when lifting. 

Weightlifting Exercises for New Moms

Here are a few great weightlifting exercises recommended for new moms.

Deadlifting:

When you hear deadlift, maybe you think of big dudes in the gym lifting 300 lbs. Though this may come to mind, the deadlift is a functional activity. Think about picking something up off the ground or lifting a baby out of the crib. Those are likely variations of a deadlift!

Building strength by lifting weights will help build muscle in the core, glutes, and upper back to translate into these functional activities. This can help avoid back pain postpartum and during pregnancy. 

Squatting:

Squatting is also an extremely functional activity. Instead of the deadlift, a squat may also be used to pick items up off the ground, including laundry, groceries, or babies.

To avoid excessive pressure on the pelvic floor, new moms should try gently exhaling and focus on engaging the core when coming up from their squat. 

Overhead press:

Any time you lift weight overhead, it is working on core strength and upper back strength. Overhead lifting is a great technique to challenge yourself and relates well to lifting and playing with your baby. 

How Weightlifting Helps New Moms

The purpose of lifting is to build functional strength. This way, when your body undergoes the stresses of pregnancy, delivery, and taking care of a newborn, you can reduce your risk of problems.

Pelvic Floor Physical Therapy

If you are a new mom struggling with back pain, hip pain, groin pain, or want to prepare your body for postpartum and are ready to solve your problem, reach out to us and speak with a pelvic floor physical therapist today! Contact the Gaithersburg physical therapists at Alpha Project Phyzio below.