Postpartum Workout: How to Get Started?

Exercise after pregnancy is one of the best things that can be done. Benefits of exercise after pregnancy are –

Aerobic activity is one in which large muscles of the body move in a rhythmic way.

In this article:

When to Start is it okay to Exercise after Giving Birth?
How Long do You Have to Wait to Workout After Giving Birth?
How Long does it take for a Woman’s Body to go Back to Normal after Pregnancy?
Types of Workouts to do
What is the Best Postpartum Workout?
When to Stop?

Things You Should Know About Postpartum Workout

When to Start is it okay to Exercise after Giving Birth?

For some women, exercise is the last thing in mind during the first month postpartum. In fact, many doctors suggest waiting for four to six weeks after giving birth before starting exercise. More time is needed to recover if had C-section, a bad perineal tear or other complications.

But it is okay to start exercising sooner if the mother feels up to it and comfortable. Make sure to just get the doctor’s okay before begin any postpartum physical activity and remember to take it easy for the first time.

After having a bay, the mother should get at least 150 minutes of moderate-intensity aerobic activity every week.

How Long do You Have to Wait to Workout After Giving Birth?

If the pregnancy is healthy and normal vaginal delivery, the mother should be able to start exercising again soon after the baby is born. Usually, it is safe to begin exercising a few days after giving birth or as soon as the mother feels ready and okay.

If the pregnancy is C-section or other complication consult the doctor first to start exercising again.

How Long does it take for a Woman’s Body to go Back to Normal after Pregnancy?

Aim to stay active for 20-30 minutes a day. When starting exercise after childbirth, try to do simple postpartum exercise that will help strengthen major muscle groups including abdominal and back muscles. Gradually add moderate-intensity exercise. Make sure, even 10 minutes of exercise benefits the body. If exercising vigorously before pregnancy then vigorous-intensity activity can be done. Stop exercising if there are pain and discomfort.

Types of Workouts to do

Kegel Exercise (Pelvic Floor Strengthener)

Doing this to tighten the pelvic floor muscles will improve circulation to the area and help avoid problems such as incontinence. As these muscles tire easily, so it’s best to do several contractions repeatedly throughout the day rather than in one session.

Lie on the back with the knees bent and feet flat on the floor and then tighten the muscles of the vagina (as if trying to interrupt the flow of urine when going to the bathroom). Hold for a count of ten, then release. Repeat this ten times. Try doing work up to three or four sets about three times a day. Don’t tighten your leg or abdominal muscles.

Push-Ups

These are a good way to strengthen the upper body muscles needed for carrying the new baby.

Start on all fours with the knees directly below the hips and hands slightly more than shoulder-width apart. Keeping the back flat and stomach in, gently bend the elbows and then straighten again. Breathe normally and don’t lock the elbows when straightening them. Keep the abdominal muscle engaged. Repeat ten to twelve times and work up to three sets.

Head and Shoulder Raise

This exercise helps tone the abdominal muscles but don’t be discouraged it can’t feel the muscles working. It can take weeks to recover the strength and progress depends on how to fit the mother was before getting pregnant.

Lie on the back with the knees bent and hands behind the head. Take a breath and as exhaling, tighten the abdominal muscles, flatten the small of the back against the floor and raise the head and shoulders off the floor. Keep the core muscles tight. Slowly lower and repeat this entire sequence eight to ten times.

Pelvic Tilt

This is another good exercise for strengthening the abdominal muscles.

Lie on the back with the knees bent and feet flat on the floor. Inhale and expand the abdomen. Exhale and lift the tailbone towards the navel, keeping the hips on the floor. At the top of the tilt, tighten the buttocks, then release. Repeat eight to ten times.

What is the Best Postpartum Workout?

Always start the workout with low impact and simple such as a daily walk. The best and specific exercises that can be done are –

Pelvic Tilt

Try the pelvic tilt a few times a day to strengthen the abdominal muscles

Kegel Exercise

Use this exercise to tone pelvic floor muscles that support the uterus, bladder, small intestine and rectum. Contract the pelvic floor muscles as if attempting to stop urinating midstream. Avoid Kegel exercises when urinating.

In addition to these exercises, some type of cardiovascular workout such as brisk walking can be done. It can be started with five minutes, two or three days per week and work up to 20 minutes or more. As feeling strong and less sleep-deprived usually around four to six weeks postpartum, then add sets and do more repetitions to increase the level of difficulty and more advanced exercises can be also be added.

When to Stop?

If there is lochia noticed becoming heavier or turning bright red, stop exercising and consult the doctor. The bleeding could be a sign of a haemorrhage, though exercise doesn’t make this more likely to happen.

Conclusion

For normal delivery, exercise can be done after giving birth but for C-section delivery consult the doctor for exercising as it may lead to complications.

References

https://www.acog.org/Patients/FAQs/Exercise-After-Pregnancy?IsMobileSet=false

https://www.babycenter.com/pregnancy-family-fitness

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