Written on 7 November 2017
No matter how much you used to love your workout regime before and even during pregnancy, to begin postpartum exercises you have to be a little more patient. No matter how fit you were before, your body needs time to heal from the entire process of childbirth. Bringing back your body in shape after childbirth is challenging but once you bounce back after delivery it helps in preventing postpartum depression. Depending on the kind of delivery you have had, it is best to discuss it with your gynecologist before embarking on a workout. Life after being a mom can be quite hectic but you can still find several ways to reach your fitness goals. You might be juggling with a lot of baby care work, sleepless nights, changing diapers, and feeding sessions during the first few months of motherhood. Slowly after setting a good routine with your little one, you can step into your workout shoes. However, with all new responsibilities, you won’t be getting that much time and energy to invest in. Still, it is important to recoup your fitness after pregnancy, and with some slight changes in your diet, you can easily reach your goals in a short time.
Your doctor might recommend you to wait for at least 6 weeks after your delivery and you might have to undergo a full-body check-up also. It is best to get your doctor’s approval before starting your postpartum workout routine. You must follow certain guidelines before starting postpartum exercises:
It is always safe, to begin with, simply walking. Gradually build up your stamina but begin slowly with only 15-30 minutes of a session. Continue only if you can handle the exertion. To improve your blood circulation, you must drink plenty of fluids. According to the experts, you must not exercise more than 3-5 times a week in the beginning and your 1 session must not exceed 60 minutes.
Breastfeed your baby or express the milk before starting your workout.
Choose comfortable and breathable clothes for the workout. Keep a sipper handy to avoid any discomfort and dehydration.
Choose the right bra and sports bra that fits perfectly and supports your breasts during the workout.
You must hire a professional coach if you wish to practice some post-natal exercises.
After walking and building up your stamina you can try deep belly breathing with abdominal contractions. This exercise is quite helpful in toning and strengthening your abdominal muscles. If your coach allows you to practice Kneeling pelvic tilt then it is one of the best exercises to strengthen your core muscles, abs, and stomach. You can practice Kegels in the washroom while urinating on your own. The pelvic muscles that got weakened during the process of childbirth get some strengthening from Kegels. You can contract (squeeze), hold, and release the muscles when you’re not urinating. You must practice this at least 10-15 times a day. For upper back exercises, you must cross your arms over your chest while sitting up straight on a chair. You can twist to the left and then to the right and can do 10 repetitions for each side. For neck exercises, you can sit straight on the floor or on a comfortable chair and drop your chin to bend forwards and then look up to the sky. You can even move your neck slowly from left to right and in the clockwise and anti-clockwise direction. Make sure you don’t overdo it and do it very slowly.
Stretching before starting the workout session and relaxing after the session is highly important. Track your progress and download an app on your smartphone to stay motivated. You must not ignore these warning signs and immediately seek medical help if you notice them during your postpartum exercises:
Feeling exhausted instead of feeling active and fresh
Sore muscles and shivering in hands and feet
Joint and muscle pain
Bleeding or any kind of vaginal discharge
Vaginal or abdominal pain
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