When you're a new mother, firmly ensconced in diapers, feedings and trying to grab a few minutes of sleep, exercise may be the last thing you want to do. However, post-pregnancy exercise can be beneficial to both your body and your ever-heightening stress level; chances are you'll experience a boost of energy after beginning to work out again. Exercise after childbirth can be a gradual transition rather than a sprint. Your body's changed a lot in the past several months -- work gently with it to help get back into shape.
Start Date
Giving birth is a huge strain on your body. Whether you've delivered vaginally or through a C-section, your body needs time to heal before you start pushing its limits through exercise. Most physicians recommend you wait until your baby is six weeks old before you begin a serious exercise program. However, with your doctor's consent, you may be able to start Kegel exercises to help your pelvic muscles return to their pre-pregnancy state.
To perform Kegel exercises, tighten the muscles you use when stopping yourself from urinating. It may take some time to figure out which muscles you need to contract, so practice while sitting on the toilet until you can perform the exercise without hesitation.
Preparation
Prepare for beginning your post-pregnancy workout by wearing clothing that will be supportive, yet comfortable while your body is in a limbo-like state. A supportive bra is essential, especially if you are breastfeeding. Choose loose clothing that does not fit too tightly over your abdomen and athletic shoes that give your arches and ankles good support -- your balance may still be returning to normal as your center of gravity shifts while you lose your baby weight. Fill up a water bottle and drink from it before you exercise as well as during and after your workout. Proper hydration is especially important if you're nursing your baby. The last step of preparation for your post-pregnancy exercise program is to carve out time in which to work out. You may be all set if your baby takes a reliable nap, but you might want to look into occasional child care to give yourself time to exercise without worrying about the next feeding.
Exercises
Post-pregnancy exercise, in the early months after your child's birth, is a lot like exercise during pregnancy in terms of the types of impact and motions to include. Gentle, flowing motions without bouncing or jarring helps your body stretch and strengthen without disrupting the healing process. Pelvic tilts and modified crunches strengthen and tone your stomach. Lie on the floor on your back with your knees bent and feet on the floor. For a pelvic tilt, press the small of your back against the floor as you lift your pelvis and hips slightly, and hold for 3 to 5 seconds. To perform a modified crunch, placed your clasped hands behind your back and lift your shoulders off of the floor while tightening your stomach muscles.
At your post-partum checkup, your doctor most likely will clear you to begin brisk walking again, as well as biking -- depending on how you feel in the saddle -- and swimming. If you participate in a racket or contact sport, ask your doctor if you can participate, or if you need more recovery time.
Warning Signs
As you exercise, you'll become stronger and will most likely be able to participate in other exercises and activities in time, but you may occasionally run into problems. If you experience pelvic or abdominal pain, an increase in lochia or dizziness while you're exercising, stop what you're doing and call your doctor.
