Bringing a new life into this world is an incredible moment for every mother. But, it changes a woman’s body significantly. It can take several weeks and even months to get back to the pre-pregnancy shape.

Both vaginal delivery and C-section affect the body, and that is why it’s crucial to follow a proper workout routine and diet plan after pregnancy.

Why Should You Wait Before Exercising After Pregnancy?

A woman’s body transforms for childbirth and to cope with the changes. The uterus, for instance, expands to accommodate the growing fetus, and it needs time to shrink back to its original size after delivery.

The abdominal muscles also stretch out during pregnancy. Hormonal changes in the body also affect the joints and ligaments, which remain relaxed for several weeks post-delivery.

It is essential to take time before starting a workout routine after delivery to avoid the risk of injury and other health complications.

When Can You Start Exercising After Pregnancy?

All new moms need to consult their doctor before starting an exercise program. Based on individual medical history, the duration of labor, and type of delivery, the doctor will suggest an appropriate time to start exercising again.

The American College of Obstetricians and Gynecologists (ACOG) recommends that new mothers can begin to exercise soon after childbirth.

However, women who had a complicated delivery or C-section should wait for six to eight weeks before starting any exercise program.

Exercises to Do after Delivery

It’s crucial to start small and focus on low-impact exercises like walking or gentle yoga poses that are comfortable to perform. Take breaks when you need to, stay hydrated, and avoid strenuous exercise in the first few weeks after delivery.

Walking

Walking is an excellent exercise after delivery as it helps improve blood circulation, and it’s low impact. You can begin with short walks around your house and gradually increase the distance and pace.

Pelvic Floor Exercises

Pregnancy and childbirth weaken the pelvic muscles, which can lead to bladder control problems. Pelvic floor exercises such as Kegels can help improve these muscles’ strength, reduce the risk of bladder control issues and improve sexual function.

Yoga

Gentle yoga poses can help new moms reduce stress, improve strength, flexibility, and balance. Yoga can also help with mental and emotional stability by promoting relaxation and reducing anxiety.

Simple Abdominal Exercises

After pregnancy, it’s essential to wait for two to four weeks before performing any abdominal exercises. Basic exercises like pelvic tilts and abdominal bracing can help strengthen the abdominal muscles.

Women who delivered via C-section need to wait until the incision heals before engaging in abdominal exercises.

What to Avoid After Pregnancy

During the first few weeks after childbirth, new moms must avoid high-impact exercises like running or jogging, weightlifting, or any other activities that put stress on the pelvic floor area.

Moreover, it’s essential to avoid exercises that cause pain or discomfort. If you feel any discomfort or pain while performing any exercise, stop immediately and speak with your doctor.

Conclusion

Getting back in shape after pregnancy is a step-by-step process that requires patience and consistency. Remember to consult your doctor before starting any exercise program and start small with low-impact exercises such as walking or yoga.

Slowly increase your intensity and duration as your body heals and gains strength.

Most importantly, take care of yourself and listen to your body. Don’t push yourself too hard or compare your progress with others.

Every woman’s body is different, and it’s essential to move at a pace that suits your body and your baby’s needs.