Having a baby is a huge life event and an exciting time for any new parent. However, after being pregnant for nine months, many mothers will be keen to get back to their regular workout routine as soon as possible. Beginning your post-pregnancy workout is a big step but one that you should look forward to. And, with the right approach, you can be sure that you will shed those unwanted kilos soon, be back in shape, and be back feeling great before you know it.
Before you begin your post-pregnancy workout, it’s always wise to speak with your doctor to ensure that you are physically ready to start a new fitness regime. Once your physician has given you the go-ahead, you will need to start slow and build up your effort slowly over time. For example, rather than loading up the barbell with heavy weights, resistance bands may be a better choice, or instead of taking on an intensive spin class, why not begin with some light work on the elliptical trainer. Approaching your post-pregnancy workouts with the right attitude will help you to avoid injury and see better results as you progress through your workouts.
Let’s take a look at a few helpful tips you can use to plan your return to training post-pregnancy.
In This Article
Start Slowly
Although you might be eager to jump straight into your regular workout routine, it’s important that you are patient and take your time in the beginning. Pushing yourself too hard, too quickly, could set you back. Consult with your doctor to ensure that your body is ready to get back to normal exercise. Usually, you will be cleared for a walking routine first and your doctor may recommend taking some over the counter pain medication to help you to cope with any discomfort you may experience. Start with a few short walks, increasing the time gradually over a few weeks until you feel confident to move forward with more intense exercise.
Listen To Your Body
When you do take the leap into more intense activities, it’s vital that you pay attention to how your body feels and adapt your workouts accordingly. Everyone heals at different rates and you might take longer to get back to full-effort than other women. For some new mothers, bleeding that will have eased off can become heavier again when more the intensity level of your workouts increases. Be on the lookout for signs like these, which are clear indicators from your body that you need more time to recover before beginning a full-time workout regime.
Pay Attention to Your Pelvic Floor
If your pelvic floor is weak post-pregnancy, there will be certain exercises and body positions that you will need to avoid. Exercises that focus on the abdominal area such as sit-ups, crunches and Pilates can put a lot of pressure on the pelvic floor, increasing your recovery time. In some instances, increasing the pressure on your pelvic floor can even lead to organ prolapse. Be sure to include a daily kegel, or pelvic floor, routine in your post-pregnancy workouts to help you to build strength in your pelvic floor muscles.
Fuel Your body Correctly
A good diet and proper hydration are important components of any exercise routine but particularly for post-pregnancy exercise. As your body recovers from giving birth, it’s important to stay hydrated and to eat the right foods. With the right sustenance, your body will recover quicker and you will be able to return to your normal exercise routine sooner.
Get Your Post-Pregnancy Workout Regime Off To The Right Start
Returning to full-time exercise after giving birth can take time and it’s important to be patient. While you may be anxious to return to regular exercise, doing too much too soon can set you back in the long-run. Be sure to consult with your doctor as you return to working out and listen to your body so that you can adapt your workouts according to how you are feeling. With the right attitude and approach, you will soon be back to working out regularly and be back on track to achieving your fitness goals.
