Postpartum Fitness progress – Building a strong core

I couldn’t come up with a better title for this post hence this long boring title to post an update on my postpartum fitness progress after 10 months of giving birth. 🙂 In the last few months, I have made good progress in building a stronger core through regular Yoga practice and bodyweight workouts.

postpartum fitness 10 months after childbirth

I have been working on improving handstands by following some new tips and tricks I found on Youtube. I wasn’t sure if they would work when I first started doing them. But over a period of time, I am seeing improvements in my practice. I was even able to do a few advanced yoga poses that I had never been able to do before.

Eka Pada Koundinyasana

In January I was able to hold Eka Pada Koundinyasana for a good 10 seconds. Earlier I could hold that just for one breath before falling out of the pose.

Eka Hasta Bhujasana

Last week I could successfully do Eka Hasta Bhujasana or Elephant’s Trunk Pose. It was the first time my leg actually lifted off the ground. I wish I had a pretty picture but the struggle is so real that my face can’t hide it. 😀

Elephant Trunk Pose or Eka Hasta Bhujasana

Hollow back Handstands

Practiced some Hollowback Handstands for the first time after pregnancy. I found out that I could hold handstands better on a carpet than on my yoga mat or on the floor. My palms tend to get sweaty making it hard to hold a stable handstand on slippery surfaces.

Hollowbacks aren’t something I practice frequently but I do work on improving handstands a couple of times a week.

Side Planks

These are my favorite goto core workouts. After pregnancy, I had to transition into side plank variations very carefully as I could feel a pull in my inner thigh. This was a strange discomfort that I guess one feels after childbirth. But slowly as I got stronger, I stopped feeling the discomfort and could transition into a one-legged version without hesitation.

You can read about post-pregnancy fitness here – postpartum fitness – 16 Weeks update

Splits Progress

In January I had installed an app to do splits in 30 days. The one good thing that came out of this was that I practiced targetted exercises for flexibility consistently (with breaks in between). There were 20-22 exercises to be done each day that took 20 minutes to complete. I can see a slight improvement but for some reason, my left side is more flexible than my right side.

splits progress
So near yet so far!

Running

The only time I have seriously run before was to catch a bus or train to work. Well, never thought that I would be saying this – but I have started running – for fitness. 🙂 I have avoided this for a long long time, but hopefully, I will continue it this year. I mostly run/jog for 30 – 45 minutes and try to burn 200 calories. Till now I have run for 3 km (a mix of running and fast walking actually). Since I am a beginner, I am slowly building up my stamina to run longer and also prevent any injuries.

running on treadmill - postpartum fitness progress

Even though I exercise regularly, I should state that my postpartum body is still very different from what it was before pregnancy. I struggle to fit into my old skirts and there’s still a little overhanging belly. From the very beginning, I had accepted that it would never be the same again. Years ago I worked out to get rid of muffin top or to have slimmer thighs. Now, I work out to be strong, to have stamina and agility that usually diminishes as we age or have a desk job.

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22 thoughts on “Postpartum Fitness progress – Building a strong core

  1. you can manage so many of the difficult yoga poses too. i am just in awe of your skills and your insta posts on yoga. specially doing these postpartum is amazing. keep it up.

  2. 10 months after birth!! its really amazing and you are so inspiring. You explained everything very cleanly and your video is super good anyone can easily follow 🙂

  3. Being fit is so beneficial. I remember when I exercised daily I slept better, my skin glowed and I just felt wonderful overall. I still like toning however. Well done on the standing poses something I can’t do myself.

    1. Thank you so much. Yes my skin feel much better. I would have slept well too if my baby didn’t wake me up 😅

  4. Have I told you lately what an inspiring lady you are… even when you wish you had a prettier picture!

  5. You are a super woman, Raj! Who would say that you are a mommy of a 10 month old munchkin. The lil one is amazed on seeing you do handstand!! Your post-partum fitness journey is truly awe-inspiring!!

  6. Your posts never fail to inspire me. Though I have not made much progress on yoga outside of the regular suryanamaskars. And I have been slowly building my stamina for running – so far I have only managed to brisk walk consistently. Partly because of winters, as during the cold I am stuck with the treadmill and I don’t like to run on the treadmill. Which is why I am eagerly awaiting spring/summer.

    1. I actually started on treadmill, mostly because I don’t want to find myself too far away from home as a beginner 😅 I have trouble working out in Winters too. Good luck with your fitness 😀

  7. wow this is some great progress that you’ve shown here in the blog i truly feel many people would love to follow your footsteps to lose postpartum weight.

  8. You are truly inspiring. Which you tube videos you follow. I usually follow Sarah Beth as I find hers easier to follow and adapt.

    1. I follow her too. Along with Kino Yoga and Celeste to learn new poses. These days I follow handstand tutorial videos.

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