You’ve finally done it!
You’ve given birth to the most beautiful baby in the world. But now the hard part begins: getting your body back into shape.
Below are a few tips on easing back into exercising post-pregnancy. Just take it one step at a time, and before you know it, you will be back to your old self slowly but surely.
Start slowly and stay safe
You’ve probably been told this a million times, but it’s worth repeating: take it slow when you start exercising again.
Muscles and joints that have been inactive for nine months don’t just snap back into shape overnight. In fact, you could do more harm than good if you try to do too much, too soon.
Incorporate core exercises
Incorporating some core exercises will help you regain your strength and stability, both of which are essential when it comes to working out.
You can do a variety of core exercises, including pilates and crunches. Just make sure you take things slowly at first and listen to your body. If something doesn’t feel right, stop immediately and talk to your doctor.
Don’t push yourself too hard, or too fast
Yes, you’re probably eager to get back into your pre-pregnancy exercise routine, but don’t forget that your body has just gone through a lot. You need time to heal and adjust.
That’s why professionals recommend starting with low-impact exercises and gradually adding more strenuous activities as your body gets stronger. Swimming, walking, and biking are good for a start. As you get stronger, you can add in other activities.
And remember, this is a process. You’re not going to be able to do everything right away. Give yourself time to ease back in and don’t be too hard on yourself.
Follow an appropriate diet and exercise plan
Now, if you want to get your body back in shape, you need to make sure that you’re following an appropriate diet and exercise plan.
Balanced diets are key to getting all the vitamins that your body needs for recovery. Eating healthy, nutrient-packed meals will help fuel your workouts and build muscle mass.
When it comes to long-term exercise, set reasonable goals for yourself and focus on progress instead of perfection. It’s also important that you give your body time to rest and recover after each workout session.
Take advantage of this time by stretching, doing gentle yoga, or meditating—all great ways to lower cortisol levels in the body while promoting self-care and relaxation too!
Focus on strengthening your pelvic floor muscles
Strengthening your pelvic floor is essential for any postpartum exercise routine.
Because your pelvic floor is the support system for vital organs, make sure it has the strength and stability needed to support you in everyday life.
Pelvic floor exercises are relatively easy and can be done anytime, anywhere—no equipment necessary! They typically involve lying on your back with your knees bent and feet flat on the ground, gently engaging your pelvic muscles as if you were trying to stop the flow of urine.
Strengthening those muscles through targeted exercises and general workouts can help restore a sense of control over your body after pregnancy and childbirth.
Facilitating yourself back into a workout routine post-pregnancy can be daunting, but it’s doable with the right approach. Remember to listen to your body, take things slow, and focus on rebuilding your strength and energy. And most particularly, don’t be too hard on yourself—consistency wins.