While there’s a general consensus that after six weeks, exercising can resume. However, just like a workout program, that should be modified for your particular situation. If you’ve had a normal delivery and have no complications, maybe even exercised throughout the pregnancy, you might start sooner. If you had a C-section or other complications, you may not be ready. Always check with your health care professional for the best time to begin doing strength training after having a baby.
First work on strengthening the pelvic floor.
No matter if you gave birth vaginally or with a C-section, strengthening the pelvic floor is important. Start your exercise regimen by building strength in that area. Doing a pelvic tilt several times a day strengthens that area. So do Kegel exercises and the yoga position, the Happy Baby Pose, where you lay on your back, bend your knees to your chest and grab onto your feet or ankles with your hands. Increase the amount of walking you do and carry the baby around the house if you want to do strength training. You’ll be surprised how someone so little could weigh so much after several minutes. If you go outside for a walk, use a stroller or carrier for the baby. You’ll still be exercising your legs.
If you did strength training before childbirth, don’t expect to pick up where you quit.
Your body just went through some major trauma, even if the birth was a breeze. Hormones have changed, everything stretched and you probably haven’t done heavy duty strength training in months. Take it easy, especially at first. Start out easy and work into your previous levels slowly. You need to give every part of your body a chance to recover. Use lighter weights or do bodyweight exercises, modifying them if necessary.
Avoid high-impact exercises when you first start, particularly if you’re new to exercise.
Focus instead on exercises like the pelvic tilt, which is also known as the bridge. Lay on your back with your knees bent and your feet flat on the floor. Your arms should be by your side as you lift your bottom off the floor, squeezing it as you do. When you get to the top of the bridge with your body straight from your knees to your shoulders, do a Kegel and hold. Then slowly lower your body. This exercise builds strength in core muscles and the glutes.
- n you’re ready to get back to the gym, even if it’s just to get some “mommy time,” you’ll love our group sessions. Each person has his or her own workout plan that’s tailored to specific needs and goals.
For more information, contact us today at Habitat Health & Fitness