Whether you have workout out or not before your pregnancy or during your pregnancy, it is so important to exercise after birth. There many benefits for after birth workout such as it can relax you, keep you fit and help you feel more energetic. It will also help you recover faster and may help you prevent after birth depression.
When can I start my after birth exercises?
While many women feel mostly recovered by 6-8 weeks it might take you longer to feel like yourself again and it might even be sooner for you!
If you had a straightforward vaginal delivery, you can start gentle exercise as soon as you feel up to it, even after 1 week. After birth exercises could include walking, gentle stretches, swimming, pelvic floor and tummy exercises after birth.
It's recommended to have your postnatal check before you start any high-impact exercise, such as aerobics or running and also to see a pelvic floor physiotherapist.
If you had a more complicated delivery or a caesarean (C-section), your recovery time will be longer. Be sure to check with your doctor before starting after birth intense workout. What type of after birth workout should I do?
Focus on postnatal exercises that are targeted to women after childbirth.
For example, special tummy exercise after birth. Special pelvic floor exercises that will help strengthen these muscles which usually become weak after pregnancy. It is important to do the exercise correctly by a professional and not to over to it so you won’t harm yourself.
Pilates is a great after birth workout to do. Be sure to tell the instructor that you’ve recently had a baby as some exercises are not recommended soon after birth.
Walking, swimming and any low-impact activity is good as an after-birth workout.
What should I be aware of with my after birth workout?
You should check if you have any diastasis recti (abdominal separation) in your abdomen as some exercises are not recommended in such case or will need special guidance to be executed correctly.
Also if possible, get checked by a pelvic floor specialist to check your pelvic floor muscles and see if there are any special after birth exercise you need to do to strengthen that area.
You might feel that your back muscles are weak and stiff and your ligaments and joints are also more supple and flexible for a few months after birth, so there's an increased risk of injury if you stretch or twist too much.
Can I work out after a C-section?
If you were checked by a health care provided and you no longer have any pain, you can start with gentle, low-impact after birth exercises such as Pilates, swimming, walking, Yoga, and other low impact activity. Choose a fitness plan that consists of appropriate after birth exercises and movements. Be sure not to overdo it and always listen to your body. If it doesn’t feel right, stop! Make sure to notify your coach that you had a C-section so they can offer you modifications if needed.
What type of after birth exercises can I do?
Right after childbirth, assuming you had a smooth delivery and you are cleared by your doctor, it is best to take it slow and do gentle, low-impact exercises such as:
· Light weight training
Join my Facebook group – Connect & Restore your body after pregnancy with Pilates
Dedicated specifically to women after childbirth.
You’ll get to hear first-hand from other mothers going through similar issues as you might face yourself and I’ll be personally sharing fantastic insights about motherhood, workout and more!
The group is completely FREE and currently accepting new members so if you think it would benefit you and your motherhood journey, we'd love to have you involved!
Join my Postpartum Online Pilates Program! If you want to take a short break form the craziness of motherhood and you want to find time to take care of yourself for a better postpartum recovery, join my Connect & Restore Postpartum Pilates Program!
This is a short, fun and effective online program designed especially for women after childbirth to help you heal your core and pelvic floor and strengthen your body after pregnancy, with safe and effective Pilates exercises.
Read more about it from here.
Thank you for reading this blog! I'd love to hear your thoughts and if you have any questions, feel free to comment below! Wishing you an enjoyable return back to your workout after birth! As featured in the Montessori Edited blog.