According to BabyCenter.com, a global interactive parenting website that offers practical advice from obstetricians, pediatricians and other experts, women that exercised throughout their pregnancies and experienced problem-free deliveries can exercise once they feel up for it. Women that did not exercise while pregnant, had C-sections or complicated deliveries may need to wait six to eight weeks. If you're unsure, speak with your doctor to determine whether you are ready for exercise.
Light Exercise
Women that exercised throughout their pregnancies may perform the same, light exercises within days of giving birth. Go for a walk or try modified pushups and gentle stretching. Sign up for yoga or any other exercise class led by a postpartum exercise specialist. As your endurance improves, increase the time and intensity of your workout to up to 30 minutes, three times a week. Use caution when you exercise as your joints may still be loose from the pregnancy, which may result in injuries should you trip and fall.
Abdominal Exercise
If a trimmed and toned tummy is your goal, wait four to eight weeks after giving birth before performing any abdominal exercises or else you may risk injury. While pregnant, a gap was formed between your abdominals and your belly in order to make room for the baby. After eight weeks, check to see if this gap has gotten smaller. Lie on your back, bend your knees and place the fingers on your left hand above your belly button. Lie your right hand against your upper thighs. Breathe in then let it out as you lift your head and shoulders off the ground. Slide your right hand towards your knees. You should be able to feel the gap between your abdominals and belly. If the gap is one or two fingertips wide, you can start doing abdominal exercises.
Pregnancy Complications
Perhaps you exercised at the beginning of your pregnancy but then exercised less and less as your pregnancy progressed, didn't exercise at all or had a C-section or complicated birth. You may have to wait six to eight weeks or after your first postpartum check-up to see if your body has healed enough to exercise. Perform light exercises, such as walking, until your appointment. Once you receive the green light, start slowly then increase the time and intensity of your workout gradually. Stop exercising if you feel any pain or experience bright red, heavy bleeding and make an appointment to see your doctor immediately.
Exercise for Your and Your Baby's Health
It may seem like spending time exercising is a selfish thing to do, especially with a newborn baby in the picture. The Mayo Clinic advises that exercise is good for both you and your baby. Not only will it help reduce stress and boost your mood, it also provides you with energy to take care of your baby. Schedule exercise throughout the week as if it was any other kind of appointment and seek help to take care of the baby while you take care of yourself.
