When to Exercise after your Baby is Born

Posted by Sara Baker on

It is common for women to be concerned with their body shape weeks after birth. While there are plenty of recommendations doing rounds, very few will help you regain your former shape instantly. It is okay to envy the pictures of celebrities with flat tummies less than a month after giving birth.

Take consolation in the fact that, it took nine months for your body to prepare for the baby, and you should expect it to take more than a few weeks to recover. Most mothers say it took about nine months before regaining their normal shape.


The first months after birth should be fully dedicated to the baby but not worrying about the saggy tummy. However, there are simple workouts that can lift your mood while giving you more energy. Here is how to go about it:


Early days
Soon after birth, focus on pelvic floor exercises. The pelvic floor muscles are responsible for holding your womb, bladder, and lower bowels intact and are weakened by pregnancy and labour. This is why some women leak urine once they jump, laugh, or even sneeze.

In fact, this is quite common in almost half the population of new mothers. If you were unable to do the pelvic floor exercises when pregnant, now is the time to start. It is recommended to start as soon as after the births and when it feels comfortable.

Here is how to start:
Slowly tighten your pelvic muscles the same way you do to stop urine from flowing by pulling them in and up. Avoid holding your breath and pulling in your abdominal muscle while squeezing your buttocks. Hold this squeeze for several seconds before slowly relaxing. After that, pull the muscles up tight, relax, and then quickly tighten them again. This workout is for the ‘flick’ muscles of the pelvic.


This simple workout should be repeated several times a day in sets if five or six. Make this work out a routine due to the fact that, you are likely to do them for the years to come. To get this glued to your mind, do that while engaging in a regular task such as brushing your teeth, or making your breakfast.

Week 1 to 6
Take a walk to get fresh air to lift your mood, burn body fats, tone your muscles, and helps to deliver the baby with ease. Consider joining a local power-pramming session with other mums. Avoid challenging and vigorous exercise. However, if you do not exercise, you are likely to experience a difficult labour.

Week 6 to 11
This is the right time to go swimming. Luckily, there are numerous facilities offering post-natal and baby swimming classes and you do not need to wait until they are immunized at two months. Joining a post-natal exercise class with your baby is a good idea.

From week 12
More exercises are recommended but is you are not used to workouts, go slow, and exercise extreme caution. At this time, joints and ligaments are likely to be loose and thus promote to damage for the first five months after birth. Gentle aerobic, yoga, and pilasters are highly recommended to help boost the core strength and tummy muscles.


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