Cardi B has already started her postpartum workout routine just ten days after giving birth, sparking conversations about the right time for mothers to resume exercise. Many were surprised by the rapper’s swift return to fitness, raising questions about how soon is too soon for new mothers to get back into their workout regimens. Cardi B, who recently welcomed her third child, has always been open about her fitness journey, but which exercises are safe to do postpartum? We got in touch with Dr Astha Dayal, Director- Obstetrics and Gynaecology, CK Birla Hospital Gurugram who shares that many women are eager to resume their workout schedules after having a baby. Postpartum exercise, however, must be done so mindfully and with prudence because the body has undergone major changes. It's critical to begin cautiously and concentrate on restoring your stamina, flexibility, and core strength.

Safe Postpartum Exercises For Women 1. Easy Abdominal WorkoutsWhat They Do: Core muscles that may have been weakened or strained during pregnancy can be strengthened with the use of abdominal exercises. Method:- Basic Ab Contraction: Bend your knees while sitting or lying on your back. Pull your belly button gently in the direction of your spine to contract your abdominal muscles. Five seconds of holding, then release.- Reps: Do two to three sets of ten to fifteen repetitions each day.- Advance Gradually: As you build strength, begin with simple contractions and work your way up to more difficult workouts like modified crunches.- Advice: First, avoid typical crunches as they may overstretch your abdominal muscles. Pay attention to your breathing and your soft motions. 2. KegelsWhat They Do: The muscles that support the bladder, uterus, and rectum are strengthened with pelvic floor workouts. Pregnancy and childbirth often cause these muscles to weaken. Method - Find the Right Muscles: Try midstream voiding to find your pelvic floor muscles. You want to build strength in the muscles that you use.- Complete the Exercise: Find a comfortable position to sit or lie down. Your pelvic floor muscles should be tight for five seconds and then released for the same amount of time. Try to complete ten to fifteen repetitions.- Frequency: Perform this workout thrice daily.- Advice: Try not to clench your stomach or hold your breath. See a physical therapist if you're not sure if you're performing it correctly. 3. WalkingWhat It Does: Walking is a low-impact workout that strengthens the heart, elevates mood, and aids in weight loss. Method:- Start Slow: Take small walks of ten to fifteen minutes at first, then as you get more comfortable, progressively extend the distance.- Wear comfortable shoes: To reduce the risk of injury and to enhance comfort, choose supportive footwear.- Keep Your Posture Correct: When walking, keep your shoulders back, stand tall, and use your core muscles.- Advice: Taking your child on strollers is a wonderful way to strengthen your relationship and get them moving. When your body tells you to relax, do so. 4. Strength Training Following ChildbirthWhat It Does: Strength exercise increases metabolism, enhances posture, and helps grow muscle. It's critical for both strength recovery and general fitness. Method:-Start with Bodyweight Exercises: To start, perform exercises like modified push-ups, lunges, and squats. These are less taxing than using weights because they only require your body weight.- Do with Light Weights: You can add resistance bands or light dumbbells once you're comfortable with them. Begin by performing 1-2 sets of 8–12 repetitions.- focus on your Form: Maintaining good form is essential to preventing injuries. Make sure your core stays active and moves slowly and thoughtfully during each action.- Advice: Stay away from intense exercise or big weights during the first several weeks after giving birth. Increase gradually while paying close attention to technique. 5. Yoga for Postpartum RecoveryWhat It Does: Practicing yoga increases strength, flexibility, and calm. By gradually extending and fortifying muscles, it also promotes healing. Method - Start with Gentle Poses: Start with easy postures like the child's pose, the cat-cow stance, and the pelvic tilt. Enhance my writing skills and reduce stress with these stretches.- The secret to reaping the advantages of yoga is to focus on deep, controlled breathing.- Advance Gradually: You can attempt increasingly difficult poses as your strength and flexibility increase, but you should always pay attention to your body and refrain from exerting too much pressure.For guidance on how to practice postures safely, consider enrolling in a postpartum yoga class or consulting online resources tailored for new mothers. Expert Advice for Exercise After DeliveryDr Astha shares that post-delivery women must consult their health expert before starting their workout sessions. Here why: - Speak with Your Doctor: Obtaining your doctor's consent is crucial before beginning any fitness regimen, particularly if you had a cesarean section or experienced delivery problems.- Pay Attention to Your Body: While some discomfort is natural, severe or intense pain should be seen as a cue to quit. As needed, take a nap and heal.- Drink Plenty of Water and Eat Well: Eating right and staying hydrated is crucial for healing and energy.