Safe Post-pregnancy exercises to do shortly post pregnancy.
Aside from a major shift of roles at home and in life in general, one of the biggest changes that a new mom faces is the changes in her body. ( If someone would have just told me that I would be bleeding 6 weeks post delivery!)
There is also the need for more energy and more focus of mind in taking care of your bundle of joy. Amidst all these significant changes, new moms should never neglect taking good care of their body and their health. However, there are different factors to consider when choosing post pregnancy exercises for new mothers to engage in.
Disclaimer: Consult with your doctor before you start exercising post-pregnancy. This is what worked for me and it might not work for you.
Here are some of the most recommended post pregnancy exercises you can start doing almost right away:
Pelvic floor. For those who had a normal delivery, all you have to do is to ask for your doctor’s go signal and you can start doing pelvic floor exercises as early as one week after giving birth. This will help you go back to your pre-pregnancy tummy so you can bare those curves on your waist confidently. However, if you delivered via C-section, then you may need to wait longer – about ten weeks after giving birth. So how to perform pelvic floor exercises?
1. Just lie on your back, bend your knees, and use two pillows – one beneath your hips and the other one between your knees. Inhale as you lay your arms and your feet on your side then exhale as you suck your stomach in and hold the position for at least five seconds. Strengthening the belly is important as it is easy that you can start with simple breathing exercises about an hour after you give birth. Just inhale, hold your breath, and then exhale. Repeat this breathing exercise with a gradual increase in the time you hold your breath.
Once you get the breathing connection, carry this breath thru the rest of the exercises.
2. Still laying on the floor, put the hands on the floor palms facing down. Inhale and when exhaling
3. Laying on the floor, hands on the hip bones, when you exhale breath, slide one leg straight out then inhale and bring the leg back into position. Exhale slide the other feet out and then again in.
Good old walking. While it is something that you do on a day-to-day basis, walking has proven to be a great exercise for everyone. It does not put too much pressure on your body which is an important issue for new moms. You can easily control the time you spend walking, the distance that you cover, the speed and intensity of this exercise. It is an exercise that you can combine with chores so it allows multitasking. After having my first child, I walked everywhere with her! Thankfully I was living in Germany where we have 4 seasons, and the weather was not so windy like in Iceland, during the winter.
Swimming. This is yet another fun and refreshing exercise for new mothers. If you had a vaginal delivery, you will have to wait at least 6 weeks or more. You may need to check if your body is ready for an exercise and you can do this by trying to jump or cough when you have a full bladder. When your urine leaks, then it is a “no” but if it doesn’t, then you’re good to go.
You don´ have to go all in right away. Every mama’s journey is different. With me for example, I had or felt the pressure to get back in shape ASAP! You can imagine, as international bikini fitness competitor!? of course I wanted those abs back! and I did get them 7 months post-pregnancy but with my second pregnancy I did not feel the pressure and