The first few months of motherhood can be particularly trying with lack of sleep, feedings, diaper changes, and incessant piles of laundry. It is difficult to know when to resume exercises after pregnancy. But even with all these new responsibilities, many moms are just waiting for one thing: to get back in shape and well-being that comes with regular physical activity. They particularly want to regain their strength, but also to be able to put on their pre-baby jeans. This article will tell you everything you need to know to make your return to exercise success. Regular exercise after childbirth can help moms feel rejuvenated and less stressed, allowing them to better manage a newborn baby's demands. But to ensure safe and effective fitness, postpartum women need to take some precautions.
From when to resume exercise after childbirth
To begin with, the resumption of physical exercise should not be rushed and should be supervised. Indeed, gynecologists recommend waiting until postnatal rehabilitation is over. This rehabilitation period varies depending on the woman, the course of their pregnancy, and childbirth, but in general, it starts two months after birth and lasts about ten sessions. Resumption of exercise can then begin, in general, about 3 months after childbirth. If you had a cesarean birth, the time before resuming regular physical activity varies depending on your healing and can be several months longer. "It should be remembered that almost all women, whether they have given birth by vaginal delivery or by cesarean section, need postnatal rehabilitation, whether they want to resume exercise or not.
Getting in shape: waiting for the right moment
Immediately after giving birth, we tell ourselves that we will quickly find our “before” figure. But the body has its reasons which must be taken into account. It took you nine months to have your baby. So, count it as many months for everything to be completed in order. Even when you quickly lose the pounds of pregnancy, for several weeks, you feel heavy and bad in your skin because of the impregnations of hormones. These impregnations, which have repercussions on the whole organism, continue during the period of breastfeeding. The best solution: wait! So, there is no question of getting back to exercise before the return of diapers and perineal re-education and abdominal. As for the silhouette, it is better to wait until the end of breastfeeding to worry about it. And in any case, do nothing for six months.
How do you know you can exercises?
If you jump into exercise too early, the consequences can be dire, from urine leakage to incontinence, not to mention organ descent. This is why it is necessary to speak to your doctor about your desire to do exercise and to have his agreement. you must consult a midwife or a physiotherapist to re-educate your perineum after childbirth. “It is thus estimated that the woman is ready to get back to exercise when her perineum is functional, well (re) muscular, and manages to contract her abs well, without creating abdominal pressure.
When to start perineal rehabilitation?
It is often possible to start perineal rehabilitation between 6 to 8 weeks after childbirth; this is done under medical prescription. At the time of the postpartum visit to the gynecologist, she checks if all is well, and she gives the starting signal for perineal and abdominal rehabilitation. This is also when you will know if you can take a bath or go to the pool.
Which exercises to start with?
Once the green light from the physiotherapist or the midwife, you will have to go gradually. Pay attention to the signals sent by your body, especially urinary leakage, which could be frequent during your first workouts. So don't hesitate to postpone your recovery if you don't feel ready. To start, swimming and cycling are two activities very suitable for a smooth recovery. Postnatal yoga is also designed to meet the needs of the young mother. Then there comes the walk when the perineum regains strength. In the beginning, it is better to avoid all exercises with jumps or bounces, such as horse riding, basketball, volleyball, and gymnastics. You should know that the ligaments take about 5 to 6 months to regain their full tone. At that time, you are free to resume the activity you like!
Exercises to focus on after pregnancy
From the 6th month (earlier if you feel particularly fit), give yourself 30 to 45 minutes, 3 times a week, to regain flexibility, strength, and endurance. Several exercises activities are recommended:
- Aquatic gym and swimming: They allow training of all the major muscle zones. By multiplying the pool's lengths at a good pace, we also work on the breath and the cardiovascular system. Water protects the joints from shocks, increases efforts, massages the entire body, promotes return circulation, and lightens heavy legs
- Walking: At a good pace and long enough for a tangible effect on muscle mass.
- Cycling: In an apartment, it is practiced at different rhythms, several times a day. Outside, it is less easy to control the pace, but, on the other hand, we get oxygen. After 4 to 5 weeks of this physiological training, you can enroll in a gym, take stretching, yoga, or Pilate’s classes.
Take care of yourself
Towards the end of the 1st trimester, you can also get help to get back in shape. And combine recovery and pleasure. If possible, treat yourself or be offered a spa treatment in a spa. Most of the centers offer personalized follow-up, as well as a nursery. Essential relaxation treatments (whirlpool or hydro-massage baths) are associated with services adapted to each one:
- Dietetic follow-up,
- Aqua gym for abs,
- Physiotherapy sessions to learn how to take care of your little one while sparing his back,
- re-mineralizing treatments to banish fatigue,
- Presso-therapy or circulatory treatments for heavy legs
-De-contracting treatments to banish back pain - work in a lumbar pool to gently strengthen the back.
Not to mention lymphatic drainage, massages, or relaxation in the swimming pool.
Some centers even offer perineal rehabilitation in the swimming pool, other massage sessions with the baby.
A good alternative is the institutes dedicated to slimming and fitness. The best offer dietary monitoring, massage sessions, gentle gymnastics, and other anti-stress or slimming treatments. To fight cellulite, diet, even supplemented by physical exercise, is not enough. Cellulite, which affects 95% of women, is fat soaked in water and waste composed of toxins and particularly developed adipose cells. This skin disturbance promotes the appearance of edema. The blood and lymphatic circulation then operate at a slower pace. Poorly oxygenated and irrigated, the surrounding tissues become the prey of increasingly large fatty deposits. The entire affected area becomes inflamed, hardens, and becomes refractory to treatment. Left unchecked, cellulite sets in deep and spreads along the thighs, buttocks, hips, and stomach.
To refine the critical areas, it is necessary to act locally by massaging regularly. Slimming creams do not affect deep fat, responsible for extra pounds, but, provided they are applied very regularly (at least once a day for 4 weeks minimum), they improve the condition of the skin. They smooth the epidermis; reduce cellulite, and superficial fatty deposits forming the orange peel.