Sport after childbirth can begin as soon as your physical and psychological condition allows it. Depending on your profile: athlete, athlete or beginner, the recovery takes place from a few days or weeks, to a few months after childbirth. Pick up as soon as you can, and get back in shape quickly for your well-being and that of your baby.

Returning to sport after childbirth is different from one woman to another. Whether it is a few days, a few weeks, or a few months, it must be progressive. Listen to your physical sensations, and the signs of fatigue that your body is giving you. Do not be in too much of a hurry, as soon as a few hours after giving birth, to find your figure. Take it easy, you’ve just experienced a marathon. Recovery time is required.

Dissociate rehabilitation and practice of a sport after pregnancy. Rehabilitation of the pelvic plank must take place within the first days after childbirth depending on the type of childbirth you have experienced (vaginal or cesarean section). The midwife or your gynecologist will be able to guide you.

However, be aware that a little physical activity is good for the body and the mind. The practice of a sport after pregnancy alleviates fatigue and stress, due to lack of sleep and the care given to the baby.

Not to mention family constraints, and if you return to work 2 or 3 months after giving birth. Prepare for this resumption of activity after pregnancy, physically and psychologically step by step.

Too rapid recovery against the advice of the doctor, without perineal rehabilitation, is strongly discouraged. You risk prolapse (organ descent), and lifelong incontinence.

Before thinking about resuming a sport after childbirth, the body must be re-educated to return to its pre-pregnancy state, see more toned and in better shape. Pelvic floor muscles and abdominals that have been stretched should be able to regain their pre-pregnancy tone.

Contraindications to returning to sport after pregnancy

• heavy bleeding (one sanitary pad per hour);
• feeling like you haven’t emptied your bladder completely;
• significant urine leakage 2 months after giving birth;
• prolapse (organ descent);
• severe pain in the lower back or pelvis;
• severe pain after a tear or an episiotomy (vaginal incision to help the baby go through childbirth);
• any strong pain felt during any activity (cleaning, taking a shower, going up or down stairs, etc.).

Always consult and seek advice from your doctor or midwife before resuming sport after childbirth.

The perineum

The specific strengthening of the perineum prevents urinary incontinence, and organ descent or prolapse. This rehabilitation makes it possible to regain tone of the muscles of the pelvic floor and perineum. They were very stressed and stretched during pregnancy and childbirth.

The belly

The exercises to strengthen the mucus of the deep muscles of the abdominals (transverse), and superficial, (rectus abdominis), help to find a flat stomach. They close the abdominal strap and prevent back pain.

The back

Strengthening the stabilizing muscles of the spine helps to regain a flat stomach after pregnancy. It improves posture and breathing.

To regain shape, figure and a flat stomach after childbirth, here are the sports to practice after pregnancy:

Step by step rehabilitation after childbirth

• Postnatal perineum rehabilitation: from the first days after childbirth;
• strengthening of the transverse and obliques: 1 to 4 weeks after childbirth if there is no diastasis *;
• specific strengthening of the great rights (chocolate bar). They may have been stretched during pregnancy. Specific labor allows them to be brought together: 1 or 2 weeks after childbirth if there is diastasis *;
• specific strengthening of the stabilizing muscles of the spine. Help to find a flat stomach. Improves posture by strengthening the center of the body. Allows better breathing and strengthening of the abdominals naturally: 2 to 3 weeks after childbirth.
• Muscle strengthening of the whole body (trunk, upper and lower body). Helps to regain her pre-pregnancy figure: 4 to 6 weeks after childbirth if there is no diastasis.

Sport after pregnancy: cardiovascular activities

• Impact-free activity (walking, Nordic walking, brisk walking, cardio-stroller, cycling, skating, yoga). Allow you to regain your shape and silhouette. Improves cardiovascular and cardiorespiratory capacity. Helps to feel good physically and psychologically while the perineum is still weak. 4 to 6 weeks after childbirth.
• Activities with impacts (running, aerobics, dance with jumps, team sports). Helps to regain strength, dynamism and muscle tone. Helps to regain her figure before childbirth. Greatly improves cardio-respiratory and cardiovascular capacities after pregnancy. Allows you to feel good in your body and head. Practice when the pelvic muscles have regained their tone. 4 to 8 weeks after childbirth and if there is no urinary incontinence.

* diastasis = difference of more than 1 or 2 fingers between the rectus abdominis of the abdomen after childbirth.

If you can, stretch in the maternity ward. Stretching will help you recover faster. Stretching after childbirth contractions will relax and energize you. This will make you more available physically and psychologically for your baby.

Tips and advice for a smooth recovery after childbirth

• Start with a targeted strengthening on the abdominal strap from the deep muscles to the superficial muscles. Starting with a rehabilitation of the muscles of the pelvic floor (perineum).
• The practice of walking can be resumed soon after childbirth. Getting out of the air with your baby will be good for both of you. You can equip yourself with a suitable stroller to gradually start to walk quickly, and do some muscle building exercises with the stroller.
• Find a routine at a special time of your day, and make it a ritual. This will help you to be regular. This may be during the baby’s nap, or after a breastfeed or a bottle. Experiment, you will find the best time for you. Make it a “must” for your well-being and that of your baby.

Trick: There are cardio / stroller classes for a pleasant mom / baby fitness. These classes avoid the isolation of mothers. It is together that you encourage each other in your fitness and your new life as a mom. You can easily find them in big cities. The hardest part is having a regular practice.

You can resume a sport after pregnancy by adapting it to the mode of delivery you had, and to your state of fatigue.