You just delivered a baby, and you don’t like how your tummy looks? Or you feel that you have gotten very weak since you got pregnant.
Do you think that postpartum exercises are safe or not? When can you resume your exercises after pregnancy?
Most of the women can start to train their muscles few days after delivery. But it would be best if you did not do exercises that put a strain on any part of your body. You should start with doing basic exercises that don’t put any kind of strain on any part of your body.
After giving birth to a baby, what is the right time to start exercising?
After giving birth to a baby, the last thing that comes to your mind might be postpartum exercises. But yes, that is entirely acceptable. Moving your body and following a gentle fitness routine after the baby’s birth can be healthy, and mood-boosting, especially if you have exercised regularly before pregnancy.
After giving birth to a baby, most women wonder when they will be able to start, how to ease back in safely, and how to face the challenges that will come up with postpartum exercises.
What is the right time to start exercising after pregnancy?
Previously, the guidelines stated that you have to wait for your six-week postpartum check-up to get clearance from your health practitioner to restart the exercises.
Some gynaecologists suggest that women, who had a healthy vaginal delivery can begin postpartum exercises as soon as she feels that she is ready to resume the workout. This can even be just after few days after giving birth. If a woman undergoes a C-section delivery or had any kind of complication during birth, she should consult her doctor about resuming the postpartum exercises.
However, every doctor advises a woman to start slow if she wants to begin postpartum exercises.
Doctors advise women to give time to their bodies after pregnancy. If you want to focus on body weight and want to do intense exercises, you should wait for at least the first twelve weeks after your baby’s birth.
If you notice any issues like increased bleeding (unrelated to a menstrual cycle), heaviness, pelvic pressure, or pain, you should stop doing exercises. These problems could be signs that you are doing too much very soon. You should consult a physical therapist about how to adjust the exercising schedule.
The most significant thing is that you should always listen to your body. If you feel any unease or you don’t feel right, you should stop doing it. If exercising causes increased bleeding or any other concerning symptoms, you should contact your healthcare provider.
How to ease back into exercise after pregnancy?
After giving birth to a baby, you should take time for yourself. There is no need to rush.
- Some health practitioners recommend starting with abdominal and back exercises. Then you can deliberately build up to moderate aerobic exercises. And you should stop exercising if you feel any kind of pain or discomfort.
- Start with basic exercises like walking for 10 minutes. If you feel alright while doing basic physical exercises, you can progress towards different physical activities.
- Apart from light walking and gentle strength training, many mothers focus on postpartum abdominal exercises. It is essential to select safe exercises after pregnancy, primarily if you have a connection with diastasis recti.
- Always start your postpartum exercises after consulting your health practitioner. It would help if you took exercises classes. You can consult a pelvic therapist who specializes in postpartum exercises and rehabilitation.
What are the challenges that you may face in postpartum exercise?
It would be best to prepare yourself because you might face some unique challenges during the postpartum period. You may pick up an exercise routine that will hopefully make you feel better after having a baby.
MANAGING POSTPARTUM CONDITIONS
- Most health practitioners recommend pulling back on your postpartum exercise routine if you suffer from any pain or any other issues such as leaking urine.
- If you have diastasis – the most common postpartum condition is widening of abdominal muscles. In that case, you should take the help of experts to perform the exercises to don’t worsen your condition.
- Consult a doctor and conduct a physical test if you feel any of the widespread problems like urinary incontinence or leakage of urine, pelvic organ prolapse, back, wrist, and pelvic and neck pain. They can help in assisting in performing exercises.
- If you have any concerning physical issues while exercising, like – increased bleeding, pressure, or pinch, you should consult your doctor.
What should you choose to wear while exercising?
Generally, women should wear comfortable clothes while doing exercises in which they can breathe easily. Make sure of wearing comfortable clothes that are not going to pinch, particularly the areas that will be delicate after giving birth (abdomen, pelvis, and breasts).
Most of the physical therapist advises wearing high-rise or postpartum compression leggings and a well-fitting sports bra. These can be very helpful for staying comfortable during postpartum exercise. They will keep your core supported when you slowly build those muscles back up.
Can you exercise while breastfeeding?
Yes, you can exercise while breastfeeding. Some experts even explained that regular exercise while breastfeeding has concrete benefits. It can improve your cardiovascular fitness. It won’t negatively affect milk supply, the composition of your breast milk, or your baby’s growth.
Although doctors advise breastfeeding your baby or expressing your milk before exercising to avoid overfull or engorged breasts. Make sure to stay hydrated frequently during and after exercising.
Always remember that you will require a good, supportive nursing bra if you are exercising while breastfeeding. Due to movements while exercising, lactating breasts may feel heavy, sore, and leaky. This can be a deterrent to exercising.
Is it safe to do ab workouts after pregnancy?
Yes, you can do ab exercises after pregnancy. But, it is imperative to know that you should take your time and do it in the right way.
You cannot just start following a traditional care routine. It would help if you started with the basic exercises.
How early can you perform crunches after giving birth to a baby?
If you are a person who loves to do sit-ups and crunches, you are allowed to do it 6 weeks after an expected vaginal delivery and 12 weeks after a C-section.
Keep in your mind that you should not compare yourself to others when you begin postpartum exercises. Every woman has different bodies, birthing experiences, and goals.
It is essential to understand the concept of “bouncing back” Your body will take some time to heal after giving birth to a baby. And if you start exercising very soon, it can even cause more harm.
It would be best if you always listened to your body. You should set your personal goals keeping in mind that you need to work very hard to care for your baby. Take all your time and then start with the basic exercises. Do not just start following a proper exercising regime from the beginning.
Antara Chowdhury is a Content Marketer and Strategist with 6 years of experience. She is Master degree holder in Journalism and wants to explore everything she can write on.