Pregnancy
Updated on 29 November 2022
Medically Reviewed by
Varsha Juvekar
Conception, Prenatal & Postnatal Yoga, Garbhasanskar - QCI Certified Yoga Trainer
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By choosing the smart combination of a healthy diet and postpartum exercise you can easily bring your body back in shape after delivery. It will not be an easy task to bounce back but you can take help from a certified nutritionist/dietician and an expert fitness trainer. The road to postpartum recovery and exercise will be easier if you never stopped working out during your pregnancy.
Depending on what kind of delivery you had, it is important to consult with your gynecologist before starting your postpartum exercise regime. Your doctor will recommend that you begin exercising gradually and you must honestly tell the doctor if you feel any discomfort when you exercise after pregnancy.
If you had a normal vaginal delivery then you can start to exercise after pregnancy within six weeks. Opt for a walk, yoga, light stretching, squatting, a few pelvic floor exercises, and many more. If you had C-section then you might have to wait a little longer to start exercising because your body wants time to heal and it takes eight weeks to recover from all those stitches and pains.
Here are some exercises you can include in your postpartum exercise regime:
You must have done plenty of breathing exercises throughout your labor. But these exercises are great to try after pregnancy as well. Try belly breathing to re-coordinate breathing throughout your core.
If you were working out during pregnancy, you might be familiar with pelvic tilts. Doing pelvic tilts regularly can help strengthen your abdominal muscles. Start gradually and work your way up to 10-20 repetitions.
Kegel exercises can help strengthen and tone your pelvic floor muscles, which support your uterus, bladder, small intestine and rectum. Start gradually and work your way up to three sets of 10 repetitions a day.
Pelvic muscles tend to tighten and cause pain after childbirth. The happy baby yoga pose can help relax your pelvic muscles and relieve pain. It is a great postpartum exercise as it will help loosen your tight pelvic floor muscles.
In addition to the above postpartum exercise, here are some activities you can try after pregnancy:
Moderate-intensity activities are those which raise your heart rate and cause sweating. Some of the moderate-intensity activities include brisk walking and bicycle riding.
Vigorous-intensity activities are those which leave you gasping for breath. You should start these exercises only after your doctor’s approval. If you engaged in such exercises before pregnancy, you may be able to resume them quickly after childbirth as well.
Muscle strengthening activities engage your body’s major muscle groups like legs, arms and hips. Examples of such activities are Yoga, Pilates, lifting weights, sit-ups, push-ups and Kegel exercises. You should do muscle-strengthening activities for at least 2 days a week.
Before starting any postpartum exercises, you must keep in mind that it's not a one-day task and you must not over-exercise. You should begin exercising with a 10-minute postpartum exercise session and gradually increase the time. Your doctor will also recommend that you walk at once if you had a normal delivery. If you feel any uncomfortable feelings like headache, bleeding, or exerted body, you must speak to your gynecologist.
You must prepare yourself by setting up a postpartum exercise routine and keep these points in mind:
With patience, consistency and determination, you will be able to build a regular postpartum exercise routine that will help boost your physical and mental health. Whether your goal is to return to your pre-pregnancy shape or accelerate your postpartum recovery, you must exercise after pregnancy.
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Medically Reviewed by
Varsha Juvekar
Conception, Prenatal & Postnatal Yoga, Garbhasanskar - QCI Certified Yoga Trainer
View Profile
Written by
Ravish Goyal
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