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Each pregnancy, regardless of its course, is a kind of revolution for the body, so before a woman decides to exercise, training to strengthen the abdominal muscles, she should wait at least 6 weeks. What exercises after childbirth can be performed? What is the right time to start physical activity?
Recovering your figure after pregnancy and childbirth is just as important as getting back into your proper physical condition. This is the time when hormonal changes occur in the woman’s body, which, among other things, affect how she perceives herself as a woman. For some women, regaining the figure before pregnancy is important, there is a group of women who do not pay much attention to the proportions of their body, but care more about improving their physical condition. So, what are the most recommended postpartum exercises? Can all women exercise?
Postpartum exercise – when to start
Exercises after childbirth are very important, but no less important is the time when a woman begins training to regain her form and body before pregnancy. It is necessary to be aware that the stage of pregnancy is a huge physical change in the body, so make sure you have enough time to allow your body to return to normal. As in the case of pregnancy, puerperium is also an individual matter and may be different for each of us. The course of puerperium varies, but gynecologists agree that any increased effort should be undertaken at least 6 weeks after delivery. First of all, it is necessary to control the vertical muscles of the abdomen, which should not separate during labor. There should also be no postpartum bleeding.
The postpartum exercise routine should be appropriate to the type of delivery you have, as not all exercises can be performed immediately after a caesarean section. So, what are the postpartum exercises that can be performed and are they effective?
Postpartum exercise – a type of exercise
Of course, regardless of the type of selected exercises, an appropriate diet is also very important, which, in combination with properly selected physical exercises, will guarantee the intended results. What products should be included in the daily menu of a woman in the puerperium period, a woman who is breastfeeding and at the same time wants to reduce the weight remaining after pregnancy?
- products containing vitamins and minerals
- due to the risk of anemia, you must eat foods that contain a lot of iron
- vitamin C in any form, as it increases the production of collagen, which in turn improves skin elasticity
- products containing wholesome protein
What postpartum exercises are recommended for women who gave birth naturally? It is worth starting with exercises that will be used regularly to strengthen the muscles of the uterine fundus. The simplest exercise is to contract the vaginal muscles while tightening the anal and vaginal sphincter muscles, hold the condition for a few seconds and then repeat the exercise. At first, even the simplest exercise will be painful, but you shouldn’t give up, because each time it will hurt less and the results will start to be visible. Exercises that restore muscle tone are very important. Many women decide to do aerobics after pregnancy and it is a very good idea, but it should be remembered that training can be started at least 6 to 10 weeks after giving birth.
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