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Breastfeeding Moms: 6 Low-Impact Exercises For You To Stay Fit

Lactating mothers experience stiffness in their bodies. Here are some exercises that you can try. 
  • Krati Purwar
  • Editorial
Published -26 Aug 2022, 12:45 ISTUpdated -27 Aug 2022, 10:53 IST
low impact exercise for breastfeeding moms

After welcoming your little munchkin into this world comes an energy-consuming phase for breastfeeding mothers. Along with feeding the child, you have to maintain cleanliness around the house and personal hygiene, while struggling with your sleep schedule among other things.

To get through this phase, you need a lot of physical strength. What is the best way to do it other than exercising? We are not talking about hitting the gym and following intense workout sessions. We have six low-impact exercises you can do at home, at your convenience. These have been shared by our expert, Kamlesh Singh, Yoga Instructor at Sanjay Gandhi Postgraduate Institute of Medical Science, Lucknow.

sphinx pose dr quote

Extended Triangle Pose

extended triangle pose

This is one of the poses you can practice any time at home. All you have to do is stretch your legs and touch your toes with your hands. You will have to touch your left foot with your left hand and your right foot with your right hand. 

To get the best stretch, our expert suggests aligning the top of one shoulder over the bottom of the other. You can either stretch the remaining hand or keep it on your hips, whatever suits you. It is the best position to stretch your hamstrings too.

Setu Bandha Sarvangasana (Bridge Pose)

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A post shared by Shilpa Shetty Kundra (@theshilpashetty)


Take inspiration from actor Shilpa Shetty to nail this pose. From the above video, you can see how slowly she moved her legs and gently pulled her hips upwards. 

Kamlesh Singh says that you have to balance the weight on your shoulders. Therefore, you must ensure that the surface below is even. She says, “Don't worry about how high you lift your hips. If you have your block handy, you can try a supported bridge.”

Sphinx Pose

sphinx pose

Singh believes that the sphinx pose is a way to introduce a little heart opening. It is one of the easiest poses that you can do on the floor as well as the bed. It does not require much effort, and anyone can nail it.

You have to lie down straight on your stomach. Gently pull up your upper body by putting the weight down on your hands. Once your body is lifted, stretch your neck. Make sure that you are pressing firmly into your palms and forearms.

Chakravakasana (Cat-Cow Stretch)

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A post shared by Shilpa Shetty Kundra (@theshilpashetty)


Lactating mothers often experience stiffening of muscles in the neck, shoulders and back. Cat-Cow stretch can help you find relief from the pain and help maintain the mobility of the spine.

In the above video, Shetty shows how to balance your body on your knees and palms. Slowly lift the back and release it. Singh suggests exaggerating the rounded position of a cat by trying to take your back as high as possible. It will make the arched or cow position feel better.

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Dolphin Plank

dolphin plank

Dolphin plank is a low-impact exercise that is good for the core and strengthens muscles. First, you have to hold the plank, then slowly lift your butt and elevate your heels.

You can either maintain balance on your palm or rest your hand horizontally on the floor as shown in the above image. 

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Mountain Climbing

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A post shared by Soha (@sakpataudi)


No, you do not have to actually climb a mountain. For this, you have to move your legs as if you are climbing a rock. In the above video, the second exercise that Soha Ali Khan was spotted practising is called mountain climbing. 

First, you hold your body upwards and rest all the weight on your palms and feet. Bring a leg closer to your abdomen and take it back. Repeat the same with another leg. This exercise is also good for the core if you maintain rhythmic movements. 

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Your skin and body like you are unique. While we have taken all measures to ensure that the information provided in this article and on our social media channels is credible and expert verified, we recommend you consult a doctor or your dermatologist before trying a home remedy, quick hack or exercise regime. For any feedback or complaint, reach out to us at compliant_gro@jagrannewmedia.com