If you’re one of the new moms ready to get back to the gym or start a fitness program to eliminate pregnancy fat or strengthen muscles, choosing your workout routine can become a big task. It’s important to remember that no matter what you do, it took nine months of changes to accommodate the baby. Don’t expect it all to reverse in a few weeks. Your body also requires time to heal, so don’t push yourself too hard initially. Start with workouts to strengthen the pelvic floor and pelvic stability.
Start the process with low-impact exercises.
Unless your healthcare professional advises otherwise, you can start in the first six weeks with gentle exercises like walking. Don’t push yourself, but don’t shy away from short walks, light stretching, and mild core work like side-lying abdominal contractions and pelvic tilts. Your pelvic floor needs work at this time to regain control and strength. Start by doing kegels. Kegels work the muscles that control urine flow. You can tighten and release them or attempt to stop urine flow midstream when using the toilet.
After the first six weeks, you’ll be ready for more challenging workouts.
Most doctors give the green light to exercise after the first six weeks. You can start with low-impact exercises. You may already have been walking and doing mild core exercises or stretches. Lifting the baby has probably increased your strength. Don’t jump into a high-intensity workout but listen to your body. Swimming, stationary bikes, pelvic exercises, and yoga poses, like the combination cat-cow pose, can help rebuild the body without excess stress. If you were active while pregnant, you may be ready for more strenuous workouts before the end of six weeks.
Move on to more difficult workouts, especially those that build strength.
Use bodyweight strength training to build muscle and strength. Do box squats to start your workout. You can use a chair to help. The seat should be thigh-high. Stand with your feet pointing forward, shoulder-width apart. Squat down as though you were going to sit, but when your bottom touches the chair, immediately rise as you squeeze your leg muscles and thighs. When you feel strong enough, do traditional squats. If you want to start core strength workouts, before you do planks, start with wall push-ups.
- Yoga poses and simple stretches are underrated as postpartum exercises. A child pose can release muscle tension in the chest and neck while strengthening the pelvic floor.
- When you first start exercising, use simple exercises that don’t require much effort. A heel slide is one of those. Lay on your back with your knees bent and feet flat on the floor. Slowly slide one heel forward as you tighten your abdominal muscles. Return it to the starting position and do the other side.
- Always focus on form. Once you’re ready for more intense workouts, add glute bridges, planks, and reverse lunges. You can start strength-building exercises without weights and gradually add weight.
- When you’re ready to start, our personal trainers will help guide you through a process that safely builds your body back to its original fitness or even better. We gear the workout to your needs and fitness level.
For more information, contact us today at VIP Fitness Center