When can you start exercising after childbirth?

Author: Maria Moskvitina - an experienced mother.
2016-05-17

Maria's Parameters - the author of the article (it's not her in the photo)

• Height - 170
• Weight before pregnancy – 57 kg
• Gained during pregnancy – 9 kg
• Weight immediately after giving birth – 60 kg
• Weight two months after giving birth - 53 kg

Of course, I'm not urging you to run to the gym from the postpartum ward! You can move to the gym in about 6-8 weeks, after your doctor gives you the go-ahead. In the meantime, your body needs to recover and adjust to the new rhythm of life. Intensive workouts during this period are contraindicated; they can lead to prolapse of internal organs, bleeding, and other serious complications.

Right After Giving Birth

1. Joint Gymnastics. You should start with joint gymnastics and light stretching. You won't need any equipment for this. Just 20 minutes of your time and your desire to return to the ranks of slim and fit girls. While performing joint gymnastics, pay attention to your posture and breathing frequency. Your back should be straight, and your breathing calm, through the nose. If your breathing quickens, you need to relax and calm down. In general, joint gymnastics consists of a set of soft and smooth exercises aimed at developing and enhancing muscle tone, flexibility, and strengthening ligaments and joints. Additionally, this gymnastics improves mood, increases vitality, and boosts self-confidence.

You should perform the exercises from top to bottom. That is, start with the neck, shoulders, arms, then engage the back, hip joints, knees, and finish with the toes. You can view a ready-made set of such gymnastics at home.

2. Kegel Exercises. Also, you can start doing Kegel exercises the very next day after giving birth. We, girls, can't escape them. They will help the perineum and vagina recover more quickly. The beauty of them is that you can do them anytime and anywhere.

3. Strengthening the Abdominal Muscles. After a week, you can gently start strengthening your abdominal muscles. For this, there is a very simple exercise: while exhaling, draw in your pelvic floor muscles and tense and relax the lower abdominal muscles vigorously for one minute. This exercise is also called "vacuum." Here, you can read more about it.

For the second exercise, you will need a fitball. Sitting on the fitball, engage your lower abdominal muscles and carefully lift one leg off the floor. Hold for 30 seconds, then repeat with the other leg. You can also feed your baby or read while on the fitball, all while performing circular movements with your pelvis.

After 2-3 Months

After two to three months, you can start training more intensively. If you were working out before pregnancy, you can gently return to your previous routine. If not, the arrival of your little one is a wonderful reason to start building a beautiful body to become the prettiest mom.

If you are breastfeeding, it's better to avoid intense heavy workouts until mature lactation is established. Yoga and Pilates are perfect for breastfeeding mothers. In any case, consult your doctor before starting any exercises. You need to make sure that the stitches from any tears have healed properly, and that physical activity is safe for you. Ideally, visit your doctor and discuss your feelings during workouts after a month. You need to be absolutely sure that you're doing everything correctly and that fitness activities aren’t harmful to you.

The inability to get to the gym is not a reason to give up on workouts; home training can be just as effective. Don't miss the opportunity to do simple exercises outdoors while walking. Just the act of walking with a stroller provides good exercise, and if you create a simple route with inclines and declines, your walk can be equated to a workout.

Additionally, you can include a set of effective exercises: squats, leg swings, bends, lunges. If there's a bench nearby, add push-ups to your routine. You can also work out at home with your baby. It will be not only helpful but also enjoyable.

The main thing is that your workouts should yield results; they must be regular. It's crucial during this time to listen to your body. Don't push yourself to exhaustion. Alternate workouts with proper rest.