Get Back In Shape With These Post-Pregnancy Workout Tips
First of all, congratulations! You did just birth a human, which in itself is a herculean feat. Given that, it stands to reason that your body will feel somewhat different from how it did before you got pregnant. This is true whether you're experiencing your first postpartum period or you're fourth. But if you're itching to get back in shape, you may wonder how soon you can start exercising again and what activities are ideal in the weeks and months following childbirth.
While your physical limitations will be determined by factors such as your pregnancy, the nature of your birth, and any complications you encounter during labor and delivery, how you feel is of paramount importance. Continue reading to learn how to get back in shape by following the simple guidelines and tips in this article.
Guidelines for post-pregnancy workout
The ACOG (American College of Obs/Gyn) recommends basing your fitness return date on your pregnancy and delivery specifics. If your pregnancy and delivery went smoothly, you could return to exercise whenever you feel ready. It can happen as early as a week after childbirth or into a few weeks of postpartum for some women. (But if you need more time, that's fine, too.)
If you had cesarean or experienced difficulties during birth, such as diastasis recti or severe vaginal tears, you should talk to your doctor about when you can start exercising again. In most cases, you'll need to wait several weeks before you can resume your exercise routine, giving you plenty of time to rest, recover, and... relax.
How long should a workout session last?
Whether you choose to spend that time at the gym or out on the trails, you should prioritize maintaining your fitness with 20-30 minutes of low-impact aerobic activity every day. Ten minutes of simple postpartum workouts targeting your abs and other important muscle groups, such as your legs, glutes, and back, will help you get back in shape quickly.
If you find that 20 minutes is too much, try starting with 10 or 15 minutes twice a day. Try starting your day with a brisk 15-minute walk and ending it with ten minutes of abdominal-strengthening exercises or mild yoga. As you get stronger and your body starts to feel better, you can increase the duration or intensity of your workouts.
Engaging in regular exercise is the best strategy to boost your mood, strengthen and tone your muscles, and enhance your general health.
Post-pregnancy workouts have the potential to:
Tone abdominal muscles that may have weakened during pregnancy
Increase stamina,
Facilitate restful sleep,
Reduce stress, and
Facilitate weight loss
According to the latest research, it is said that light to moderate-intensity aerobic activity (such as walking) during the postpartum period can also relieve mild to moderate depressive symptoms.
Exercises after giving birth
Postpartum, moving your body, and doing activities that make you feel good should be your first priority. The key is strengthening the abdominal and spinal muscles.
The following exercises will help strengthen and tone your core muscles:
Abdominal strengthening exercises (Kegels)
Kegel exercises are prescribed to preggers throughout pregnancy, so it’s possible for you to already know how to perform a Kegel. If you want to keep your pelvic floor muscles strong after giving birth, continuing these exercises is a good idea.
Steps to follow:
Contract your pelvic floor muscles (the ones used to stop the flow of urination).
Do not release for 10 seconds.
Do it several times a day.
Diaphragmatic breathing
You can start practicing diaphragmatic breathing, often known as deep breathing, in the days following childbirth. Take time out to concentrate on breathing, as it will help you unwind and feel less anxious. Your breathing rate can be lowered, and your core strength bolstered by this. This breathing exercise can be done either while sitting or lying down.
Steps to follow:
Stretch out on a yoga mat on the floor.
Concentrate on letting go of all the tension in your body, from your toes to your brain.
Hold your hands on your heart and belly.
Relax and inhale deeply through your nose. Your stomach will grow, but your chest should stay relatively still.
Breathe in for 5-7 seconds.
Relax your diaphragm and exhale softly while placing one hand on your chest and the other on your stomach.
Perform many repetitions for a period of two to three minutes.
Walking
The months following childbirth are prime time for breaking in that jogging stroller your best friend just gave you. Discovering a route with some inclines (hello, glutes!) and walking while pushing a newborn will offer your body a fantastic workout. Make sure you have the right footwear to walk as you are still trying to find your balance in the new mom's body.
Pause for 10 to 15 minutes and do some bodyweight squats to keep your strength up.
If it's nice outside, put your baby down and hold them in front of you as you squat. You'll get a great bum-uplift from the added resistance, and you and your little one can enjoy the one-on-one interaction.
Swiss ball bird dog
Postpartum women often have low back pain, and this exercise can help alleviate that discomfort and improve their stability and posture. You'll need a stability or exercise ball to do this workout, which you can buy online.
Steps to follow:
Place your upper body on the ball and lie face down.
Your hands and feet will lie flat on the ground.
While keeping your gaze on the ground below you, lift your left foot and right arm simultaneously. Just pause for a second or two.
Your body will be in a straight line from head to toe.
Do this alternatively
Switch sides after each repetition for a total of 20.
A cat-and-cow pose
Cat-Cow is a basic yoga stretch that helps in maintaining core strength and increases spinal flexibility. Incorporating this exercise into your postpartum routine has been shown to alleviate back discomfort, ease muscle tension, and boost blood flow.
Steps to follow:
Lie face up on the floor. Maintain a neutral spine, a flat back, and a downward gaze.
Your hands and arms should be such that your wrists are immediately under your shoulders and your knees are squarely under your hips.
Please take a moment to breathe deeply. With your exhalation, curl your spine up toward the ceiling. As a result, the distance between your skull and tailbone will narrow.
Keep the cat pose for a second or two.
To get into the cow position, you should inhale, arch your back, and lift your tailbone and head toward the sky while lowering your belly to the floor.
Repeat the process 5 times.
Glute bridge with a Swiss ball
The Swiss ball glute bridge is an excellent exercise for strengthening one's abdominal muscles and pelvic floor muscles. The abdominals, thighs, hip flexors, and hamstrings get a good workout. For this activity, you'll need a stability or exercise ball.
Steps to follow:
Place the balance ball under your feet and lie on your back with your legs bent.
Shift your body weight on the toes, then slowly shift it into your heels, and heave your hips skyward. Engage your buttocks and thighs to help out.
The tops of your shoulders and back should be touching the ground at all times, and align your body in a straight line.
Keep the ball stationary at the top for a few seconds, then slowly lower yourself back to the starting position.
You should do 3–4 sets of 10–20 reps.
Plank hold exercise
The standard plank is a great all-around workout that can help you retrain your core, build stronger upper body muscles, and tone your glutes. If you gave birth vaginally without difficulties, you could return to normal activities like performing a plank within a few weeks.
Steps to follow:
Begin on your knees and work up to a complete conventional plank if you need to adjust the motion.
Place your forearms on the floor and your elbows under your shoulders, forming a "tabletop" position. You'll be standing with your toes flexed and flat on the floor.
Using your glutes and core, push yourself onto your toes until only your forearms and toes are resting on the ground. As a straight line, your body should be raised a few inches from the ground.
Draw your belly button toward your spine, clench your buttocks, and pull your shoulders back. Maintain a natural breath for thirty seconds.
Just do it again once or twice. Hold for longer as you gain strength.
Leg Raise in Side Plank
One alternative to the regular plank is the leg lift from the side plank position. Since it's more complex, you might want to hold off on doing it until about six to eight weeks after giving birth. Your glutes, obliques, and shoulders will feel the burn from this move.
Steps to follow:
Place your forearms on the floor and your elbows under your shoulders, forming a "tabletop" position.
You'll be standing with your toes flexed and flat on the floor.
Lean on your forearm and pivot to the side.
Get up into a side plank by lifting your body off the ground.
To use up the remaining time, hold your top leg in the air for 20 to 30 seconds or do a series of leg raises.
Use a defined range of 1-to-2 on either side.
Focus on how your body feels
Be easy on yourself and ease back into activity gradually throughout the postpartum period. It's essential to take stock of your physical condition and ask yourself the following before every workout:
Note how you feel
Know whether or not this workout leaves you feeling energetic or in need of a nap. While beginning postpartum exercise, it may be helpful to jot down some thoughts immediately following each session. If you notice any trends or have any concerns, you can bring them up with your doctor. Some warning signs to watch out for at this time include:
Cramps and bleeding in the genital area
Experiencing sudden pain in your pelvis
Talk to your physician or exercise therapist immediately if you experience any pain or bleeding after exercising. Alterations, such as lessening the activity's intensity and length, might be suggested in addition to a visit to the doctor's office.
Conclusion
Postpartum exercise has been shown to improve core strength, mood, stress, and low back injury prevention. And it allows you to put your needs first for a change, which is a luxury when you're a mom. WomenWire.com is there to help you every step of the way. However, if you're considering starting an exercise regimen, you should talk to your doctor first because every pregnancy and delivery is unique and different. Consult a doctor if you suffer any abnormal symptoms, such as severe bleeding, increased soreness, headaches, or other symptoms.
