Postpartum Exercises

After giving birth, getting back your pre pregnancy body may be on your mind, but not a priority. Being sleep deprived and completely occupied with taking care of your baby can make it easy for most mothers to shelve the idea of exercise, or put it off to later. However, exercise is good for new mothers; it helps them improve their metabolism, lose extra weight, gain the energy they need and reduce stress and tension. A common query among new mothers is when is the best time to commence postpartum exercises. Most doctors/midwife ask mothers to wait until their six-week postpartum checkup. For those who get the thumbs up, exercise must be gradually resumed.

Commencing Postpartum Workout

Different circumstances call for different approaches. If you had a normal delivery, and exercised through most of your pregnancy, you can start your exercise plan with walking and stretching a few days after giving birth! After a week, you can increase this to a 30-minute stroll or walk three times a week. As you get stronger and feel your stamina return, you can increase the time or intensity of the walk.

Those women who have had a c-section are expected to wait about six to eight weeks to commence exercise. Nonetheless, this does not mean that you should completely restrict your movement. Walking (slowly) is actually encouraged as it helps healing. Women who were gradually stopped exercising as their pregnancy progressed, or those who were inactive, are advised to consult their doctor/midwife before exercising.

Postpartum Exercise Program

An important aspect of these exercises is to be careful, for your joints and ligaments will be loose for about three to five months. A good way to start your postpartum workout routine is with an exercise class meant specially for the purpose. If you are unable to find one, settle for a low-impact class focused on toning and stretching. In the first few months after you give birth, be careful not to strain yourself as your body does need time to heal and adjust. Some exercises you can include are:

• Yoga: Many women find that postpartum yoga is just what they need to get their bodies back into shape. This kind of yoga is gentle on your body, helps reduce stress and improves blood flow. Elementary moves like supported bridge, warrior I and pelvic tilts are recommended, while poses like inversions are not. It is best to find and join a postpartum yoga class than a regular one.
• Kegel Exercises: After a normal delivery, most women feel the need to strengthen weakened pelvic muscles. The purpose of Kegel exercises is just this, and involves making small contractions to the muscles at the vaginal wall. These exercises can help address bladder control issues.
• Abdominal Exercises: Most women are keen to lose the extra weight from around their belly after the delivery. However, traditional abdominal exercises may need to be put on the back burner for now. However, if you don't have a separation in the abs or diastasis you can start with pelvic tilts and isometric contractions. The former is done by lying on the floor with the knees bent, but feet resting on the floor. One must then tighten their abdominal muscles and pelvic floor, while drawing their pelvis towards themselves. Isometric contractions involve lying in the same position as before, and place a slightly heavy object, such as a dictionary, on your belly. Inhale, tighten the abs and lift the object. Exhale and lower it back to your belly.

Another popular exercise is Pilates. While you will need to modify them a little, they can help you to gain strength as well as increase your flexibility. Good postpartum care includes eating a healthy diet, staying well-hydrated and getting as much sleep as possible. While exercising is good, it follows the care of yourself and your baby, on the priority list. So, take care!