Training before and after childbirth: tips from personal experience

Author: Yulia Yurchenko - a young mother.
2016-06-16

The fact of pregnancy has historically been divided into two categories: an unexpected turn and a planned event. These categories also have subcategories. For example, under "planned event," there is the subcategory of a long-awaited planned event, often accompanied by the adjective that is used when a couple has been trying for a long time, but for a long time, nothing happens. Often, a woman belonging to this category, upon learning of her condition, immediately sits on the couch, starts to cherish and nurture it, avoiding any excess movement, lest something go wrong, since it took so long for pregnancy to occur.

Workouts during pregnancy

In fact, the author belongs to this subcategory. The question of whether to engage in sports and make love with my husband did not arise for even a minute. In my opinion, if pregnancy has been so long in coming and has finally arrived, then so be it, and no squats will affect its course. Since I had no visible indications of problems with the course of the pregnancy, until 14 weeks, I maintained the same intense rhythm:

1. Workouts that included intense squats, bends, pulls, lunges, and abs.
2. I also attended an ABS workout, where for at least 30 minutes, various exercises trained the rectus abdominis and iliopsoas (the so-called lower abs).
3. Cycle training, step, yoga, and pilates were also not canceled.
4. Cardio training 2-3 times a week for 40-60 minutes.

After 14 weeks, I personally left only:

1. Cardio: elliptical trainer 3 times a week for 40 minutes with a steep incline of 14-16.
2. Intensive walking on the treadmill with dumbbells at an incline of 5-6 and a speed of 5-6 km/h.
3. Swimming, intensive swimming for 40-60 minutes.

Workouts after childbirth

The success of physical activity after childbirth directly depends on the amount of physical activity during pregnancy, as we know: fat, accumulating, settles on the internal organs, gets compacted, and the more compressed it is, the harder it becomes to burn it off later. However, no matter how hard you try in the gym during pregnancy, it is physiologically impossible to avoid gaining weight completely; thus, the 2-3 kilograms gained will burn off in a month, while 20-30 kg may take years to shed.

Immediately after childbirth

Having gained 3 extra kilograms, I hurried to the gynecologist, and after confirming my successful recovery, I began to work on my abs while lying on the floor, performing half-range:

15-20 repetitions; the number of sets depends on free time, since we are not just working out, but ramping up the body; there were usually 3-4 sets.

You can work on your arms immediately after childbirth. These are such pleasant exercises for definition, such as:

Given the light weight, this has nothing to do with the pelvic floor, making it safe. Plus, I have no sports equipment at home, so I used 2-liter bottles as weights, which makes it hard to injure yourself with such weights.

I excluded

Because the lower abdomen is activated in any case.

I have the same situation with my back as with my arms — I can start right away. Of course, not deadlifts, but with a two-liter bottle on my traps:

This is a mandatory daily exercise for a young mom; the back needs to be strong, so it won't hurt after holding the baby for a long time while standing.

Calves can be easily worked while you stand by the stove; just rise on your toes and lower yourself while busy in one spot (slicing, stirring) or do everything while standing on your toes for as long as possible. Holding the baby while rocking them is even better; you are working with weight.

Frequent and long walks with your baby in a stroller not only provide your body with fresh air and other benefits but also give you a chance to work on your glutes. Get in the habit of walking with effort by extending your leg and contracting your glutes: step-contract, step-contract. In the first week, I kept forgetting and had to think, "I need to contract," but after a week, this way of walking became normal, and you'll do it automatically.

A month after giving birth

I went to the gym and started working out according to my standard schemes with light weights. In the first part of the workout, strength machines—any that you like and that fit into your training program. For more effective weight loss, I did more sets (4-5) and more repetitions (20-30). In the second part—cardio for 40-60 minutes with a slight incline—8-10; the less incline, the longer you run, and the more effective it is for weight loss.

I would note that only one machine caused discomfort in the lower abdomen, and I had to discontinue it for an indefinite period. This

Also

Which were also canceled. It's all very individual; you need to try and monitor your condition.

Breastfeeding and Workouts

Aside from gaining weight during pregnancy and the need to burn off that weight after giving birth, there is another important note—feeding the baby. For a successful breastfeeding process, as well as for the mother’s internal and external health, it is essential to eat well and vary your diet. Considering that a breastfeeding mother's life after giving birth is hardly very physically active (you can’t go away for long or walk around the mall for a long time, you can’t be away for long in the gym, etc.), complete nutrition is still delayed in fat form. Therefore, all workouts should burn not only what you gained during pregnancy but also what you’re gaining after childbirth.

But what I really want to discuss is the myth that I have heard from many. They say that if you work out to exhaustion in the gym, due to the hormone testosterone, breast milk will disappear or there won't be enough for the child. Of course? This is a myth. I and my mom friends, who successfully breastfeed their children for a year or more, worked out to exhaustion precisely to burn off those excess calories mentioned earlier, and we had no issues with milk production, its quality, or taste. These problems arise due to nervous status, and physical activity increases the production of endorphins and relieves us of stress, so keep breastfeeding and working out. Sports only help the breastfeeding mother.

Wishing everyone good luck, sports, and breastfeeding!