After giving birth, many new moms are eager to start exercising again. However, it’s important to remember that the body has just gone through a major transformation, and it’s important to take it slow and listen to your body.

One area of the body that can be particularly affected by pregnancy and childbirth is the chest. Here are some post-pregnancy chest exercises that new moms can do to strengthen and tone this area.

1. Wall push-ups

Wall push-ups are a gentle way to start building strength in the chest muscles. To do wall push-ups, stand facing a wall with your feet shoulder-width apart. Place your palms on the wall at shoulder height, slightly wider than shoulder-width apart.

Bend your elbows and lean your body towards the wall, keeping your heels on the ground. Press back to starting position and repeat for 10-15 reps.

2. Chest flyes with resistance bands

Chest flyes are a great exercise for targeting the muscles in the chest. Adding resistance bands can provide an extra challenge. To do chest flyes with resistance bands, set up the resistance band at chest height on a sturdy object, such as a door handle.

Hold one end of the band in each hand and step forward until there is tension in the band. Keep your elbows slightly bent and pull your hands away from each other until they are at shoulder height. Slowly release and repeat for 10-15 reps.

3. Chest press with dumbbells

The chest press is another effective exercise for strengthening the chest muscles. To do the chest press with dumbbells, lie on your back on a bench or mat with your knees bent and feet flat on the ground.

Hold a dumbbell in each hand and extend your arms upwards. Slowly lower the weights towards your chest, keeping your elbows at a 90-degree angle. Pause and press the weights back up to starting position. Repeat for 10-15 reps.

4. Seated chest press with resistance bands

The seated chest press with resistance bands is a variation on the chest press that can be done anywhere, without the need for dumbbells or a bench.

To do the seated chest press with resistance bands, sit on a chair or bench with your back straight and feet flat on the ground. Loop the resistance band around your back and hold one end in each hand. Get into the starting position with your elbows bent at 90 degrees and your hands level with your chest. Push your hands forwards until your arms are fully extended.

Slowly release and repeat for 10-15 reps.

5. Plank with alternating arm raises

The plank is a great exercise for building core strength, but adding alternating arm raises can also help to engage the chest muscles.

To do the plank with alternating arm raises, start in a plank position with your forearms on the ground and your body in a straight line. Lift one arm off the ground and extend it straight out in front of you. Hold for a few seconds and then lower the arm back down. Repeat on the other side and continue to alternate for 10-15 reps.

6. Chest dips

Chest dips are a challenging exercise that can help to build strength in the chest muscles. To do chest dips, find a stable surface, such as parallel bars at the gym or the edge of a sturdy table or bench at home.

Stand facing away from the surface and place your hands on it behind you with your fingers pointing forwards. Walk your feet forwards until your arms are straight and your heels are on the ground. Keep your elbows slightly bent and lower your body towards the ground, bending your elbows. Push back up to starting position and repeat for 10-15 reps.

7. Chest stretches

Stretching is an important part of any exercise routine, and can help to prevent injury and improve flexibility. Here are two stretches that can specifically target the chest muscles:.

Wall stretch: Stand facing a wall and place your right palm on the wall at shoulder height. Rotate your body to the left and hold for 10-15 seconds. Repeat on the other side.
Doorway stretch: Stand in a doorway with your arms at shoulder height on either side of the doorframe. Step forward with one foot and lean your body forwards, feeling a stretch in your chest muscles. Hold for 10-15 seconds and then repeat on the other side.

Conclusion

Building strength in the chest muscles is important for overall fitness and can help new moms feel more confident and strong.

These exercises are a great starting point for post-pregnancy chest workouts, but it’s important to remember to go at your own pace and listen to your body. Always warm up before exercising and stop if you feel any pain or discomfort.