Before my baby was born, I used to train five times a week and even continued after getting pregnant all the way until the fifth month. I was lucky enough with my pregnancy that I was able to keep active all the way until giving birth. AFTER giving birth, however, things were VERY different! I was so caught up in that post partum haze that working out was the last thing on my mind! When I finally felt the need to actually do some exercise, I had a lot of questions. I didn’t know how much I can do and what I have to pay attention to. It took me about three years (!) to actually feel good enough about myself to sign up for gym sessions! You don’t have to wait for this long thanks to Tally Hershko, a Pilates teacher. She wrote a blog to help you find answers to all those questions I mentioned above. Read more to learn everything about working out after giving birth.
Whether you worked out or not before or during your pregnancy, it is extremely important to exercise after birth. There many benefits for after birth workout. It can help you relax, it keeps you fit and helps you feel more energetic. It will also help you to recover faster and can help you prevent post partum depression.
WHEN CAN I START MY AFTER BIRTH EXERCISES?
Many women feel mostly recovered by 6-8 weeks. It might take you longer to feel like yourself again or it might even be sooner for you!
If you had a straightforward vaginal delivery, you can start gentle exercises as soon as you feel up to it, even after 1 week. After birth exercises could include walking, gentle stretches, swimming, pelvic floor and tummy exercises.
It’s recommended to have your postnatal check before you start any high-impact exercise, such as aerobics or running and also to see a pelvic floor physiotherapist.
If you had a more complicated delivery or a caesarean (C-section), your recovery time will be longer. Be sure to check with your doctor before starting any intense workout.
WHAT TYPE OF AFTER BIRTH WORKOUT SHOULD I DO?
Focus on postnatal exercises that are targeted to women after childbirth.
For example, special post partum tummy exercises. These are special pelvic floor exercises that will help strengthen those muscles which usually become weak after pregnancy. It is important to do the exercises correctly led by a professional and not to overdo it so you won’t harm yourself.
Pilates is a great starting point in starting working out after giving birth. Be sure to tell the instructor that you’ve recently had a baby as some exercises are not recommended soon after birth.
Walking, swimming and any low-impact activity is good as a post partum workout.
WHAT SHOULD I BE AWARE OF WHEN STARTING WORKING OUT AFTER GIVING BIRTH?
You should check if you have any diastasis recti (abdominal separation) in your abdomen. This is because some exercises are not recommended in such case or will need special guidance to be executed correctly. Also if possible, get checked by a pelvic floor specialist to check your pelvic floor muscles and see if there are any special after birth exercise you need to do to strengthen that area.
You might feel that your back muscles are weak and stiff and your ligaments and joints are also more supple and flexible for a few months after birth. Therefore there’s an increased risk of injury if you stretch or twist too much.
CAN I WORK OUT AFTER A C-SECTION?
If you were checked by a health care provided and you no longer have any pain, you can start working out with gentle, low-impact exercises such as Pilates, swimming, walking, Yoga, and other low impact activity. Choose a fitness plan that consists of appropriate after birth exercises and movements. Be sure not to overdo it and always listen to your body. If it doesn’t feel right, stop! Make sure to notify your coach that you had a C-section so they can offer you modifications if needed.
WHAT TYPE OF EXERCISES CAN I DO?
Right after childbirth, assuming you had a smooth delivery and you are cleared by your doctor, it is best to take it slow and do gentle, low-impact exercises such as:
- Walking
- Swimming
- Pilates
- Yoga
- Light weight training
- Cycling
Join my Facebook group – Connect & Restore your body after pregnancy with Pilates
Dedicated specifically to women after childbirth.
You’ll get to hear first-hand from other mothers going through similar issues as you might face yourself. I’ll be personally sharing fantastic insights about motherhood, workout and more!
The group is completely FREE and currently accepting new members so if you think it would benefit you and your motherhood journey, we’d love to have you involved!
Join my Postpartum Online Pilates Program!
If you want to take a short break form the craziness of motherhood and you want to find time to take care of yourself for a better postpartum recovery, join my Connect & Restore Postpartum Pilates Program!
This is a short, fun and effective online program designed especially for women after childbirth to help you heal your core and pelvic floor and strengthen your body after pregnancy, with safe and effective Pilates exercises.
FINAL THOUGHTS
Starting working out after giving birth is not that difficult. I hope that after reading Tally’s post you feel much more confident. If you have any questions or you’d like more information about post partum Pilates, head over to Tally’s website which is full of great info, free exercises and a list of online services she can do for you.
When did you start your post partum exercising?
Click here to read about whether there is such a thing as a Montessori pregnancy?
Please share your experiences in the comments and your photos on my Instagram site. #montessoriedited, @montessoriedited