Even after losing all their pregnancy weight, most women find that it takes them several months, even as long as a year, to get their pre-baby body back. While regular exercise and healthy eating during pregnancy can help minimize any permanent physical changes, you’ll still have some work to do postpartum to tighten up the loose spots. Your breasts may be a little saggier, your hips a little wider, and your tummy a little flabbier than Before Motherhood. But, don’t despair! By performing the following exercises after you give birth, you can get a jump-start on toning and tightening those problem areas and become strong enough to keep up with the newest member of your family.
Remember Kegels? Those pelvic floor exercises you did one hundred times every day during your pregnancy (yeah, right!)? Well, don’t stop doing them now! Exercising your pelvic floor right after childbirth is a great way to help your uterus contract back down to its normal size and to regain some control over your bladder. Just in case you don’t remember how to do them, here are the how-to’s: The best way to identify the Kegel muscle is to practice stopping and starting the flow of urine during mid-urination. That muscle is the pelvic floor muscle. Try to do Kegel exercises periodically throughout the day, though doing them while urinating may lead to a urinary tract infection. Don’t worry if, right after your baby is born, you can’t feel your pelvic floor tightening while you Kegel – the muscles may be very stretched and fatigued from labor. Just keep Kegeling and visualize the muscles working, and soon you’ll be good as new!
If you are brave enough to look down at your belly right after you give birth, don’t be shocked if it looks a bit like Jello! Many women look five months pregnant for the first couple of weeks postpartum, but as your uterus shrinks back to normal, your belly will, too. Your abdominal muscles may need a little extra work, though, so right after the birth try doing some isometric abdominal contractions by pulling your belly button in toward your backbone as you exhale slowly and holding the contraction for a count of ten, releasing slowly and repeating several times throughout the first few days postpartum. If you have a vaginal delivery, you can start doing modified abdominal crunches (sit-ups) as soon as two weeks postpartum; if you have a c-section, you’ll need to wait at least four weeks – let comfort be your guide. But, before you start crunching, check to make sure that you didn’t develop a separation of your abdominal muscles (called diastasis recti) during pregnancy. To check, lay on your back in a fully contracted crunch position. With gentle pressure, place two of your fingers horizontally on your belly right below the navel. Take special care if you’re a c-section mom. If you can move your fingers more than two fingers’ width laterally, then you have separation. Recheck every 3-5 days until the separation has healed. If it doesn’t heal within 12 weeks postpartum, contact your healthcare provider for a referral to a physical therapist specializing in postpartum issues.
You may notice that your rearview seems a little wider since pregnancy. You can start working on that area right after Junior is born, too. Again, you’ll be doing isometric contractions. This time, try squeezing your buttocks and holding them tight for a count of ten. You want to continue breathing while you hold the contraction. Slowly release your buttocks and repeat several times a day.
You’re home from the hospital or birthing center, you’re starting to feel somewhat human again, and you’re actually figuring out this whole mothering thing. Now, you’re mentally ready for a little more physical activity but not sure your body can handle a full-fledged gym workout just yet. Here are a few ideas to get you safely started on your postpartum exercise routine:
Walking is a great form of exercise for almost everyone. Start by taking a moderately-paced walk on flat terrain for about twenty minutes three times a week. As you begin to feel stronger and your bleeding subsides, speed up the pace of your walking and try adding some hills to your route. You can even wear Junior in a sling or front carrier to increase resistance – no babysitter needed! If your bleeding resumes or increases after exercise, then you’re doing too much too soon. Wait a few days and try again.Be sure to bring along a big bottle of water so you stay well-hydrated.
After bleeding subsides completely, you can try swimming a few laps or joining a moderately-paced water aerobics class. Being in the water can be very soothing postpartum, though you’ll need to find someone to care for Junior while you swim. Again, make sure to pack a water bottle and take a good swig every ten to fifteen minutes during exercise.
Riding a bike is a great way to enjoy the beautiful Fall weather and get some exercise. Take along plenty of water and a snack if you’re planning to ride more than one hour. Be sure to wear a helmet and watch out for traffic.
If you did either of these activities before or during pregnancy, you can probably start them again around four weeks postpartum (longer if you had a c-section) – just get an okay from your healthcare provider first. Start out a little slower than usual and gradually build up to your pre-baby speed and distance. If you’re breastfeeding, be sure to wear a very supportive bra or even two sports bras to minimize bounce and discomfort.
If you can find a specialized aerobics class in your community, by all means join in! That will be a great place for you to workout and meet other new moms. Make sure the instructor is well-trained in postpartum fitness and ask if you can bring Junior along with you. The instructor or facility will probably require a note from your healthcare provider just to make sure you’re cleared for exercise.
The above recommendations will help you burn fat and calories, but you’ll also need to tone and strengthen your muscles. That’s where strength training comes into play.
Start out by using light hand weights or resistance tubing (soup cans and bottles of water work great, too). As you get stronger, use heavier weights and increase the number of repetitions you perform of each exercise. Be sure to work the major muscles of your upper body (biceps, triceps, chest, back, and shoulders), lower body (fronts of thighs, backs of thighs, hips, buttocks, and calves), and abdominals. Begin with one set of 8-12 repetitions and build up to 3 sets of 12-15 repetitions. Be sure to stretch each muscle group after your workouts.
Pregnancy and childbirth can definitely take their toll on your body. Research shows that most women tend to hold onto 5-7 pounds from each pregnancy – if you have more than one baby, that extra weight sure adds up! By beginning an exercise routine immediately after Junior arrives, you can beat the odds and have an even stronger and more fit body in your role as The Mom.
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Exercise Info > Post-Natal Articles > Where's My Body?
