Postpartum exercise aids in losing pregnancy weight, gives you more energy, lowers stress levels and fights against postpartum depression. While you are likely tired and lacking energy to exercise, the benefits of physical activity are worth the effort. Before you jump back into your pre-pregnancy workout routine, seek medical advice and pay attention to your body to ensure you are ready for physical activity. Modifications to ease you back into a regular exercise routine reduces the strain on the body.
Step 1
Talk to your doctor about postpartum exercise within the first week of giving birth. Ask her if you are able to resume exercise right away or should wait a particular amount of time. If you had a complicated delivery or a c-section, your doctor may tell you to wait a few weeks.
Step 2
Test out your readiness to exercise by taking a walk in your neighborhood, swimming or performing another low-impact exercise. Choose a simple activity that you are able to end easily in case you aren't physically ready to resume exercising yet.
Step 3
Plan for two or three days of exercise to ease you back into a workout program. Start with light exercise, such as walking, swimming or an exercise class like a yoga class for babies and moms that promotes bonding and exercise. Base the intensity and duration of these workouts on how your body feels while you are exercising. Increase or decrease the length and intensity as needed.
Step 4
Add in more workout sessions per week when you feel physically able to exercise more. As you regain strength, do a faster walk with your baby sleeping in the stroller so you are able to get in cardio during nap time. Continue using your body's reactions and how you feel as a guide for intensity and duration.
Step 5
Incorporate weight training and abdominal toning exercises to build lean muscle and tone the abdominal muscles that were weakened during pregnancy. Try strength moves like lunges with dumbbell curls and pushups. To strengthen your abs, try crunches or leg slides. To perform leg slides, lie on your back with your knees bent. Slide one leg at a time straight down away from the body while keeping the abs tightened. Repeat on both sides.
Tips and Warnings
- After pregnancy, your joints tend to stay loose for awhile so use caution when exercising to avoid falls or injuries. Wear a supportive sports bra, especially if you are breastfeeding. This prevents pain and discomfort in your breasts, which may be larger than normal.
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