I often get asked when it is safe to start working out again after having a baby. This is a tough question for me to answer and I actually won’t give a straight-forward answer because each and every female body, delivery, and recovery is so different. Also, I am totally not your doctor-sorry. All I can tell you is to listen to your body and trust yourself at your own risk.
New guidelines from ACOG have recently stated that the 6 week postpartum wait may not be all that nescessary and it has merely become a myth. For some, I would say yes WAIT. But for others who are able to, why not? You must think I am crazy to rush back into exercise so soon after delivery, but not all moms feel like waiting and not all moms should wait.
For my postpartum period, I have not been doing too much-just little things here and there since I am not longer bleeding. I am two weeks postpartum now and I have done a few stroller walks, gone out shopping, and did a few bodyweight exercises. I still have not lifted a weight yet because I am not ready just yet. I might make that a goal for the following week ahead, if my body allows.
I have been focusing on light things such as walking, stretching, and restorative exercises for my pelvic floor. During delivery (well, and pregnancy, too) your pelvic floor basically goes to hell and back and if you do not want to spend your entire lifetime pissing yourself with each jump or sneeze, it is wise to do pelvic floor exercises. I will share several of them with you as we go along.
There are so many benefits to resuming exercises shortly after giving birth:
Prior to beginning ANY exercise during the 6 week postpartum wait, please talk to your doctor by simply giving them a phone call and asking them what you can and cannot do. Most will tell you to wait until the 6 week check so that they can check you, but you know your body better than anyone else.
Before beginning any type of routine, keep the following in mind:
Here are 10 exercises that can be done during the 6 week postpartum waiting period:
Walking
This is a simple no brainer that anyone can do and that you already do each time you move about your house: walking! You don’t have to go about it briskly.. unless you just wanna and feel up for it. Simple getting out of the house and walking around the neighborhood can not only make you feel better, it can also help jumpstart you back into your fitness regmine.
Stretching
This is by far my favorite stretch for the postpartum ladies out there who are breastfeeding exclusively. It helps to open up a tight chest and a tight neck. Hold this post for ten seconds and repeat 5 times.
Kegels
To activate your pelvic floor, imagine you are stopping the flow of urine. Hold muscles for 10 seconds (don’t hold your breath) and slowly release. Do 20 holds 5 times a day. This exercise can be done while sitting or standing—even when nursing! There’s really no need for an image since kegels cannot be seen in action, but you can do them standing, sitting, or even lying down!
Pelvic Tilts
Lie on your back with your knees bent such as in a glute bridge stance. “Brace” your stomach-tighten your muscles by pulling in and imagining your belly button moving toward your spine. You should feel like your back is pressing to the floor and your hips and pelvis are rocking upward and back.
Abdominal Bracing
Abdominal bracing is simply tensing (contracting) the abs as if you are about to be hit in the stomach (you don’t have to do this will full force). Bracing the abs will automatically pull in the stomach slightly, but abdominal bracing does not involve pulling in or pushing out the abs. Abdominal bracing activates all the layers of abdominal muscles along with muscles deep in the lower back.
Marching
Lie on your back with your knees bent, keep your feet flat on the floor and your toes pointing straight ahead. Gently draw-in your navel towards your spine and contract your glutes. Slowly lift one foot off the floor with control, hold in the air for a few seconds and lower your foot back to the floor. Repeat with the other foot.
Cat/Cow
Heel Slides
Lie down on the floor or the bed with your leg flat.
Slowly begin to slide your heel toward your buttocks, keeping your heel on the floor or bed. Your knee will begin to bend.
Continue to slide your heel and bend your knee until it becomes a little uncomfortable and you can feel a small amount of pressure inside your knee.
Hold this position for about 6 seconds.
Slide your heel back down until your leg is straight on the floor or bed.