Postpartum exercise to recover after pregnancy
Congratulations, you’ve done it! Childbirth is behind you, and you have a new little bundle of joy in your life. Now that baby is here, you probably have questions, like how to get back in shape.
Many new parents are interested in starting to exercise after baby arrives. But not so fast! Before putting on those leggings and lacing up your sneakers, it’s important to make sure your pelvic floor is in tip-top shape.
What does “postpartum” mean?
You might have heard your doctor, midwife, or doula talk about postpartum exercise. But what does “postpartum” mean?
“Postpartum” is a medical term referring to the period right after childbirth, usually the first six weeks after delivery. This is the time when your body returns to a non-pregnant state and the first moments of bonding between you and your baby. This period can be surprisingly difficult, full of both happy moments and challenging ones as well. The physical, mental, and hormonal changes that occur during the weeks after childbirth can take their toll and manifest through fatigue, stress, anxiety, and postpartum depression, also known as the “baby blues.” All of these are perfectly normal!
After giving birth, you will have a medical follow-up with your health care provider, either at the hospital or at home. The most important thing is to make sure your newborn is healthy. Then, the focus will turn to you, including combatting those baby blues, learning how to feed your baby, training your pelvic floor, using contraception again, and more. Your doctor will make sure to discuss all of these things and more with you.
Should you do sports right after giving birth?
You might want to get back to your old exercise routine right away. But should you?
Recovering from childbirth means rehabilitating your entire body. You just brought life into the world, and it’s natural to need rest. It’s counterproductive to try to get back to overly strenuous sports right away to shed your baby weight or get back into shape. Instead, many doctors recommend that you do daily activities that allow you to safely reconnect with your body, strengthen your core, and improve your posture. Your doctor may recommend abdominal, respiratory and pelvic floor exercises to re-educate your whole body after childbirth. For example, postpartum yoga is a type of exercise your doctor could recommend that can help effectively rehabilitate these different parts of your body.
How long should you wait to start exercising again?
How many weeks should you take it easy before starting to sweat for fun again?
Health care professionals agree you should wait at least 6 weeks before starting any moderately strenuous activities after childbirth. It all depends on what your doctor thinks and how well your body is recovering. For the first 6 weeks, leave the dumbbells and kettlebells on the rack! They aren’t going anywhere. It’s essential that you not carry heavy loads or overexert yourself. That being said, you can usually start strengthening your pelvic floor between 3 and 6 weeks after giving birth.
Having a baby, even through cesarean section, puts you at higher risk for pelvic muscle prolapse, where your pelvic muscles are too weak to keep your organs in place. It is therefore very important that you strengthen your pelvic floor as much as possible before you get back to your original routine.
What are the best postpartum exercises?
Walking
The first few months after pregnancy are a great time to take your new stroller for a spin, combining physical activity, fun, and baby bonding time. You can also add extra exercises into each walk, whether you’re by yourself or walking with baby. Just make sure you have an easily maneuverable stroller with brakes so it doesn’t move when you want to do an exercise in place. Walking is a great way to improve your stamina, tone up, and get some fresh air. It’ll boost your morale and your energy, and your baby will have tons of fun, too!
Postpartum yoga
Postpartum yoga combines abdominal strengthening, breathing, and pelvic floor exercises. While doctors recommend starting postpartum pelvic floor rehabilitation about 6 weeks after giving birth, you can start postpartum yoga as soon as your baby is born. Postpartum yoga helps gently retrain your pelvic floor thanks to hypopressive exercise. It also allows you to regain control over your body, which you’ve had to share for 9 months while it underwent significant changes. These yoga classes are also an intimate time where participants can talk and share their experiences, almost like a support group.
Exercising with your baby with Kanga training ®
What if forming a duo with your baby were the best way to safely get back to the gym or just start being active again?
Kangatraining is a popular activity recommended by health care professionals that you can do with your baby as early as 6 weeks after giving birth. The goal of Kangatraining is to help you get fitter and stronger, no matter what your athletic ability, while also bonding with your little one, who is an integral part of each workout. Every exercise is part of a workout that uses a caring approach to meet the needs of new parents and their newborns. It is a rare treat to be able to work out with your baby, and doing so can help manage some of the physical, hormonal, and emotional changes during the postpartum period. However, if you’ve had a cesarean section, we recommend checking with your doctor and waiting at least 10 weeks to give your body time to heal. Kangatraining instructors require that you and baby see your doctor for your first postnatal appointment before signing up for your first evaluation session.
Postpartum exercises for your pelvic floor
Health care professionals frequently recommend Kegels or pelvic floor exercises to strengthen the pelvic floor after giving birth. These exercises help prevent many of the common conditions that occur after childbirth, including bladder weakness, urinary incontinence, and prolapse. Strengthening your pelvic floor can have other more exciting benefits, too. For example, it can help improve the intensity of your orgasms when you’re ready for sexual intimacy again.
To do your Kegel exercises correctly and make sure you’re contracting your pelvic floor muscles properly, make sure you are not contracting any other muscles. Your buttocks, thighs, and abdominals should be relaxed. If you’re in doubt, touch them and see: are they hard and tense? If they are, it means they are probably contracted. Relax them, and let your pelvic floor do the work. While training your pelvic floor, you should also focus on your breathing: exhale during each contraction, and inhale when you release.
Walking
The first few months after pregnancy are a great time to take your new stroller for a spin, combining physical activity, fun, and baby bonding time. You can also add extra exercises into each walk, whether you’re by yourself or walking with baby. Just make sure you have an easily maneuverable stroller with brakes so it doesn’t move when you want to do an exercise in place. Walking is a great way to improve your stamina, tone up, and get some fresh air. It’ll boost your morale and your energy, and your baby will have tons of fun, too!
Postpartum yoga
Postpartum yoga combines abdominal strengthening, breathing, and pelvic floor exercises. While doctors recommend starting postpartum pelvic floor rehabilitation about 6 weeks after giving birth, you can start postpartum yoga as soon as your baby is born. Postpartum yoga helps gently retrain your pelvic floor thanks to hypopressive exercise. It also allows you to regain control over your body, which you’ve had to share for 9 months while it underwent significant changes. These yoga classes are also an intimate time where participants can talk and share their experiences, almost like a support group.
Exercising with your baby with Kanga training ®
What if forming a duo with your baby were the best way to safely get back to the gym or just start being active again?
Kangatraining is a popular activity recommended by health care professionals that you can do with your baby as early as 6 weeks after giving birth. The goal of Kangatraining is to help you get fitter and stronger, no matter what your athletic ability, while also bonding with your little one, who is an integral part of each workout. Every exercise is part of a workout that uses a caring approach to meet the needs of new parents and their newborns. It is a rare treat to be able to work out with your baby, and doing so can help manage some of the physical, hormonal, and emotional changes during the postpartum period. However, if you’ve had a cesarean section, we recommend checking with your doctor and waiting at least 10 weeks to give your body time to heal. Kangatraining instructors require that you and baby see your doctor for your first postnatal appointment before signing up for your first evaluation session.
Postpartum exercises for your pelvic floor
Health care professionals frequently recommend Kegels or pelvic floor exercises to strengthen the pelvic floor after giving birth. These exercises help prevent many of the common conditions that occur after childbirth, including bladder weakness, urinary incontinence, and prolapse. Strengthening your pelvic floor can have other more exciting benefits, too. For example, it can help improve the intensity of your orgasms when you’re ready for sexual intimacy again.
To do your Kegel exercises correctly and make sure you’re contracting your pelvic floor muscles properly, make sure you are not contracting any other muscles. Your buttocks, thighs, and abdominals should be relaxed. If you’re in doubt, touch them and see: are they hard and tense? If they are, it means they are probably contracted. Relax them, and let your pelvic floor do the work. While training your pelvic floor, you should also focus on your breathing: exhale during each contraction, and inhale when you release.
Exercising your pelvic floor postpartum
Taking care of your pelvic floor after childbirth
After you give birth, simply sneezing, coughing, and even laughing might cause pain. Don’t worry, it’s perfectly normal! Between holding the weight of the baby and the birthing process, your pelvic floor muscles have been through a lot. Starting your Kegel exercises 6 weeks postpartum, or when your health care provider says it’s safe to do so, is important to regain the basic muscle tone of your pelvic floor.
Do you have to train your pelvic floor after a C-section?
Whether you had a vaginal or cesarean delivery, your pelvic floor plays an important role in supporting the organs of the pelvis. During pregnancy, simply carrying the weight of the baby can weaken the pelvic floor muscles, so it’s important to train them even after a C-section.
Avoid postpartum incontinence and strengthen your pelvic floor
There is an easy way to avoid urinary incontinence after giving birth and strengthen your pelvic floor for better well-being and quality of life.
The Emy Kegel trainer allows you to do your pelvic floor exercises in the comfort and privacy of your home. It uses clinically proven techniques and exercises approved by health care professionals. This wireless biofeedback Kegel trainer connects to a mobile app that lets you monitor your muscle contractions in real time and track your progress. With 32 different games you can play with your pelvis, you stay motivated throughout your Kegel exercise regimen.
Want to learn more about Emy?