Having twins is an amazing experience, but it can be a challenge to recover postpartum. However, there are some great exercises that can help you speed up your recovery and get back to feeling like yourself! In this article, we’ll outline five of the best exercises for postpartum recovery after twins.
By incorporating these five exercises into your postpartum recovery routine, you’ll be able to make significant progress toward feeling like yourself again. Read on to find out more about each of these exercises and how they can help you speed up your postpartum recovery after twins!
Physical And Mental Preparation For Postpartum Exercise
Before beginning any type of postpartum exercise routine, you should always meet with either your doctor or work with a pelvic floor therapist. They are a great source of support on your new journey as a twin mommy! They are able to test where your new baseline might be postpartum, and they can also create a tangible recovery plan for you to follow.
It is important to understand the pelvic floor exercises that will best support your needs. This is another reason why it is crucial to have guidance from a specialist. There are exercises that are designed to help strengthen the muscles and others to help relax. These muscles support your bladder, uterus, and other pelvic organs, as well as help reduce the risk of incontinence caused by pregnancy or childbirth. Doing simple pelvic floor exercises every day can help ease back into an active lifestyle and improve overall health.
In addition to pelvic floor exercises, there are several types of mental preparation that need to be had. Aside from support from your healthcare provider or a pelvic floor specialist, include someone you trust and feel safe with. Being open and honest about where you are currently, where you would like to be, and asking for support around your recovery plan.
There are also other ways to help with mental preparation, such as meditation, breathwork, and journaling about your new body, your new goals, and the beauty of being a new mom of twins. Your body has transformed so much, and honoring it will create safety for you while creating self-assurance for you to reach your goals.
It’s important to remember that recovery from two babies at once will take longer than usual, so go slow, listen to your body, and do the mindset work to help you soothe the need to rush into intense workouts right away.
Let’s get into the 5 exercises that I recommend for recovery after twins.
Bridge Pose
Now that you have laid the groundwork for postpartum recovery after twins with physical and mental preparation, it’s time to establish the five exercises I recommend for a safe and healthy recovery.
Starting off with Bridge Pose!
This is a great exercise for strengthening the pelvic floor muscles, glutes, and lower back. To perform a bridge pose, lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips up towards the ceiling, squeezing your glutes and pelvic floor muscles. Breathing in as you lift your hips up and slowly breathe out as you lower back to the ground.
Hold this position for 5-10 seconds, and then slowly lower your hips back down. Repeat for 10-15 repetitions, and make sure you are breathing!
Bird Dog
Bird dog is a great exercise for strengthening the core as well as stabilizing the trunk and helping with balance. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Extend your right arm forward and your left leg back, keeping your hips level. Hold this position for 5-10 seconds, and then switch sides. Repeat for 10-15 repetitions on each side.
Core Clam
Get ready to channel your inner sea creature with this next exercise! The core clam, is fun and effective in helping the pelvic floor muscles.
To perform the core clam, start by lying on your side with your knees bent and your feet stacked on top of each other. Pretend you’re a clam with your shell closed tight! Keep your feet together and lift your top knee as high as you can without moving your pelvis or lower back. Hold the position for a few seconds, then slowly lower your knee back down.
Repeat this movement for 10-15 reps on each side, or as many as you feel comfortable with, making sure to breathe!
Chair Pose
This Low-impact exercise will help strengthen the pelvic floor, thighs, and low back. Start by standing with your feet hip-width apart and your arms at your sides; you can also use support from a chair. As you exhale, slowly bend your knees and lower your hips down and back, as if you are sitting in an imaginary chair. Keep your weight in your heels and your knees over your ankles. Draw your tailbone down towards the floor to engage your pelvic floor muscles. Your chest is lifted as you gaze forward and hold the pose for 5-10 breaths. Inhale as you straighten your legs and stand back up.
Kegels
I put this one last because I want to emphasize that Kegels aren’t always the answer. I will stress again it is so important to work with someone who is knowledgeable with pelvic floor health to help you create a recovery plan that is best for you and your circumstances.
Kegel exercises involve squeezing and lifting the pelvic floor muscles. This exercise can be done in a sitting or lying down position. To perform Kegels, tighten your pelvic floor muscles as if you are trying to stop the flow of urine. Hold the contraction for 5-10 seconds and then release. I have a lot of information on how to properly do a Kegel and videos over on my TikTok for more guidance.
Exercise Modifications For Twins
Low-impact exercises can be an important part of postpartum recovery after twins. Low-impact exercises are those that don’t put too much strain on the body and can help you regain your strength and energy levels without risking injury. Examples of low-impact exercises for postpartum recovery after twins include walking, swimming, cycling, yoga, and pilates. These activities are great for toning up after having twins as they target both the core muscles and other key areas such as the arms, legs, and back.
Bodyweight exercises are also beneficial for postpartum recovery after twins. Bodyweight exercises involve using your own body weight as resistance to doing movements such as push-ups, lunges, squats, and planks. These exercises help to strengthen the core muscles while also working the arms, legs, and back muscles. Bodyweight exercises should be modified to suit all fitness levels.
When starting any exercise routine, it is important to listen to your body and not push yourself too hard or too fast. Start with short sessions of 10 minutes a day and gradually increase both time and intensity as you become stronger. With consistency, dedication, and patience, you should start seeing improvements in your physical health in no time at all!
Postpartum Recovery Resources
Recovering after having twins can be a challenging process, and it is important to find the right resources to help guide your postpartum recovery.
It’s also helpful to seek out support from other twin moms who have gone through the same experience. There are numerous online communities and forums dedicated to helping new moms recover from pregnancy and childbirth.
When recovering from childbirth, it is important to take your time and listen to your body. While there is no one-size-fits-all approach to postpartum recovery after twins, by taking advantage of the various resources available, twin moms can make sure they are doing what’s best for their bodies and their babies during this special time in their lives.
If you have questions about your pelvic floor, we offer in-person or virtual appointments to help. CLICK HERE!
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