Squat Your Way to Postnatal Posture and Strength

This blog goes out to all the new moms who are wondering if they can squat after giving birth.

If fitness is an important part of your daily life, you must be eager to get back to your routine exercises. 

We hear you, “never skip a squat day”.

Our experts tell us that you can squat post-delivery as long as your body is ready for it.

Naturally, you want to be sure and not put yourself at risk during the recovery period.

So, let’s talk before you squat.

Is it safe to squat postpartum?

Yes, it is completely safe to do squats after giving birth.

Squats are considered a fundamental exercise for increasing the strength and size of the lower body muscles and developing core strength and good posture.

That being said, you need to acknowledge a few things.

Firstly, you are not as strong as you used to be.

Secondly, you may not be as mobile.

Thirdly, you cannot expect to keep pace with your old self.

This is why, it’s always important to take things slow.

You may also find that you’ll need to modify the exercise postpartum.

Additionally, you shouldn’t add any weight to your squats at this time.

And this goes without saying, please check with your doctor before engaging in your squatting regimen.

How soon can you start squatting?

If you have had a natural birth, you should be able to squat anywhere between 3-10 days post-delivery.

The more physically active you were before and during your pregnancy, the sooner you will be able to squat.

However, if you have never performed squats, or exercised before giving birth, then you need to take your time.

For those who have had a C-section, it is advisable to wait a minimum of 6 weeks before attempting a squat.

Every woman’s postpartum healing journey is different and so it is vital to listen to your body.

What should you consider when returning to squats?

The first rule is to have someone by your side.

You will also want to have something to hold on to for support.

As you begin to squat, don’t go all the way down, at once.

Remember, your muscles and ligaments are still loose from the pregnancy, and the last thing you need is to injure something.

A low-risk way to reintroduce the squat is to simply sit down on a chair and stand back up.

Here are Greendigo’s tips to squat for postnatal strength and posture.

1. Keep your feet shoulder-width apart.

2. Point your toes outward, from 15-30 degrees.

3. Begin squatting by bending at the hips and the knees at the same time.

4. Keep your spine tall and chest proud.

5. Keep your feet flat on the ground and do not let your heels come off the floor.

6. Let your knees point in the same direction as your toes.

7. Come back up and squeeze your glutes to finish the repetition.

As you get back to squats, remember to be kind to yourself.

And know that we, at Greendigo, are always there to support your mom endeavours.

Have you checked out our GOTS certified organic cotton newborn clothes as yet?

It’s time to shop in between those squats!