After the birth, it is understandable that many are eager to start exercising to get back the body they had before they became pregnant. It's like below the pregnancy , but with increased relief and more variety before reaching normal again. Just be careful not to take too hard in too fast - adapt the activity to your shape, and increase the amount and intensity gradually.
The regular training they had before can start with someone already after a couple of weeks, and for some they have to wait six weeks or maybe more - which means that there are very individual differences.
Activities you can do
For some, it is a steeper path back to normal. According to the American College of Obstetricians and Gynecologists, it is individual when one can continue with the corresponding training one did last. Of course, it must be physically and medically safe for it to be safe, and the time when it occurs varies depending on whether it was a complicated or a birth. For example, it will follow caesarean section be so that you may have to wait more than six weeks before you can resume training.
Like when you stepped down in pregnancy, you now have to step up again
Everyday activities where you take for example wheelbarrows , attends stairs as you may have done during pregnancy, occasional housework and maybe play with children - is a perfect start to the training. And if you used to pelvic floor exercises / kegels , continue with it as it is still relevant to prevent leakage and it can help counteract a feeling of depression during activities.
If it turns out that you still can not do activities where running and jumping are involved because you experience leaks, strength pelvic floor and go over to fast times , cycling or gymnastics .
It is also sad to announce that - especially if you did this during pregnancy and fell in love with it - you must Avoid swimming or swimming until the bleeding is over due to the risk of infection, which is usually over after four to six weeks .
Breastfeed before exercise
You must not just be careful with your own body, then if you ammer , then it may affect the child's fluid or nutrient intake. A moderate weight loss while breastfeeding seems to be the safest, according toNHI. Excessive exercise can cause the milk to taste sour or bitter, which in turn can cause the baby to refuse breastfeeding.
So a valuable tip we can give regarding breastfeeding is to do it before you actually exercise. You will too avoid chest rupture / painful chest and what we mentioned earlier that milk can be acidic due to buildup lactic acid after training.
Simple exercises you can do
In our article onexercise during pregnancy, we talked about an exercise you could do during the whole pregnancy, but it is also relevant now after the birth. Pelvic floor exercises or cones are very beneficial in preventing unforeseen urine leaks.
Here are three other exercises you can do at home
- Deep breath through the abdomen with contractions
How to do it -
This is an exercise you can even do an hour after birth. It helps the muscles to become more relaxed and at the same time starts the process of rebuilding and toning the abdominal muscles and the abdomen itself.
Sit upright and take a deep breath, where you feel the air draw in from the lower abdomen. Tighten your stomach and keep your abdominal muscles tight as you inhale and release when you exhale again. Gradually increase the time you spend in the tight position.
- Small bridge
How to do it -
Lie on your back with hip-width distance between your feet, arms down along the side of your body and your feet planted in the floor. Activate your abdominal muscles and tighten your buttocks to lift them up while pushing your heel into the floor.
A bonus exercise in this is to do onecone when you are on top of the bridge, and hold it for three seconds, before releasing and slowly bringing your butt down to the floor again. Release the pelvic floor muscle when you are at the start of the small bridge.
- Squats / squats
How to do it -
Be careful and make sure you have something you can lean on, or get one friend or your partner to make sure you do not fall before venturing out on a squat. You never know how your first squat will be.
Stand with your legs parallel to each other at approximately shoulder-width apart. Tighten the core muscles and bend down at the hips and knees, the back should be straight during the whole process. Bend down until the thighs are at a 90 degree angle to the legs in the knee joint, then gently push yourself up again until you are standing straight.
But do not be too eager and go too far down if the body does not allow it. The muscles and ligaments can be loose from pregnancy and you prefer not to injure anything. And if you want to move more slowly into squat , then you can reintroduce it by simply sitting up and down again on a chair.
Get a head start on the new phase of your life
Take a look at the different onesthe training leggings ours to get a nice and fresh start in the new phase, and the big oneleggingsguiden if you are in doubt about what you want from the leggings and recommendations on what is best for what.