Pregnancy and childbirth put a significant strain on a woman's body. After the baby is born, it will take some time to recuperate and jump back into a serious workout routine. Mothers who had a C-section have additional post-surgical recuperation, causing a further delay of six to eight weeks. Nevertheless, getting back to a general workout program -- and regaining that flat stomach -- is possible.
Early Postpartum Exercise
Don't be so eager to fit into skinny jeans that you forego a doctor's approval before starting an exercise program. While you can take leisurely walks with the baby in the stroller, refrain from a full exercise program until your six-week checkup. Relaxed walking, stretching and modified push-ups are acceptable within the first few days postpartum. Taking 30-minute walks three times per week is acceptable one week postpartum. Focus on low impact and low strain to prevent injuring yourself; joints are looser for three to five months after giving birth.
Diastasis Recti
During pregnancy, the rectus abdominis muscle covering the front of your belly separates to provide enough space for the belly to expand. This gives the fetus room to grow and move. After childbirth, this muscle's left and right sides should return together; however, diastasis recti occurs in 30 percent of postpartum women. This is where the muscles don't naturally come back together. To aid in healing, wear a belly brace during physical activities. While crunches, sit-ups or other mat abdomen exercises are discouraged, work the transverse abdominus muscle. Lean against the wall with your head and spine against the wall. Inhale and compress the abdomen while hissing loudly on the exhale. Perform this exercise until fatigued.
Ramping Up Ab Work
Once your doctor gives you the approval to do exercise that is more vigorous, increase the cardio workouts and begin core conditioning exercises. Pay attention to your form to ensure you maximize your workouts and strengthen your muscles from deep within your core. Focus on the transverse abdominus muscle first. Start with scissor kicks, where you lay on your back with legs stretched out on the floor. Bring your legs up 10 inches while contracting your stomach muscles. Pelvic tilts keep your shoulders and feet on the floor with your knees bent while you raise your hips to the ceiling. Perform each exercise until fatigued.
Full Core Conditioning
After a couple of weeks of focusing on the transverse abdominus, incorporate other traditional core exercises into the routine to work the belly's outer layer of muscles. Crunches, bicycles -- the abdominal movement -- and sit-ups will work these muscles. You can also increase your cardio as you feel generally stronger. Perform these exercises until fatigued; however, pay attention to your body. You may still experience dizziness or lightheadedness weeks after childbirth. Stop if you don't feel well and talk to your doctor to make sure everything is fine.
Member Comments