Your body changes dramatically after birth, whether you had a C-section or natural birth. Hence, you probably want to get back to your pre-baby physique, whether it's because of stretch marks from pregnancy, loose skin, or additional weight. Postpartum exercises can be beneficial; however, they should be done gradually. You shouldn't try to run a 10k the week after giving birth, for instance. That's a sure-fire way to injure yourself.
Don't worry if you're not sure how long you should wait to exercise after having birth or which exercises to undertake: we're here to help. We've compiled our top fitness tips to help women ease back into regular exercise, avoid injury, and permanently lose that extra weight and loose skin.
How Does Postpartum Exercise Help You Thrive as a New Mom?
There's nothing wrong with trying to get back to your pre-baby physique, and postpartum exercise can assist. However, it's also crucial to remember that exercising after a baby is beneficial in a variety of other — and equally vital — ways.
Short-term benefits of getting back into shape include improving muscle tone and boosting baby weight loss (all of which are beneficial when carrying your new baby!). Additionally, it sets you up for a healthier lifestyle, raised self-confidence and excellent habits.
Being physically active is also beneficial to your mental and emotional wellbeing. It can lift your spirits and help you cope with postpartum depression and anxiety. If that's not enough motivation to get active, consider this: greater energy levels!
Going for a stroll or going to the gym may be the last thing on your sleepy, new-mom mind, but the appropriate amount of exercise might actually give you more energy rather than less. After exercising, you'll probably feel a little more invigorated and less tired. Exercising may also aid sleep, which is excellent news for any new mom.
Postpartum Fitness Tips
Speak to Your Doctor
Speaking to your doctor about your postpartum fitness objectives is an essential first step. They might give you the green light immediately or advise you to wait a few weeks before exercising again. Some may even advise you to wait until your six-week check-up. You might feel ready to start, but follow your doctor's instructions.
Before leaving the hospital after giving birth, we recommend speaking with your doctor. Simply inquire as to what type of physical activities they advocate. Bring it up if you have a specific activity in mind, such as yoga or running, and see what they say.
Don’t Push Yourself
There might be peer pressure to "bounce back," but your body has been through an event that requires rest and healing, not an exercise boot camp. Because your baby may not let you sleep, don't feel bad about lying down or sleeping whenever you can. Eat, shower, and snooze... Exercise doesn't need to be a top concern in the weeks following delivery.
Try Pelvic Floor Exercises
Pelvic floor exercises (commonly known as Kegels) don't replace cardio, but they are beneficial to your post-baby physique.
Furthermore, pelvic floor workouts are modest movements that gradually strengthen your pelvic floor muscles and abdominal muscles.
Your doctor can assist you in learning how to conduct Kegels and ensuring that you are performing them appropriately. The wonderful part is that you can multitask once you know what you're doing - yes, this also means taking care of the baby!
Prenatal yoga is quite popular, and postpartum yoga is just as beneficial. You may perform this at home for free on YouTube or go out and take a class. Once you've mastered a few postures, you may do it on your own at any point during the day, even incorporating it into your morning or evening routine.
Yoga strengthens your body without the need for speed, high-impact exercises, or equipment. This form of strength training helps you relax and focus on your breathing while stretching achy muscles. It benefits new mothers both physically and mentally.
The scale number isn't the most accurate indicator of health. Set goals such as being able to lift your baby without hurting your back, touching your toes, walking or running for 10 minutes a day, and other non-weight-related milestones. Whether you're working on self-care or a fitness objective, remember to recognize your accomplishments.
Fitness after pregnancy and birth does not have to be a chore. By incorporating your baby into your postpartum exercise and accepting the boundaries of your new body, you can make it match your new lifestyle.