When can you start training again after giving birth?
After giving birth, it is understandable that many are eager to start exercising to get back to the body or shape they had before they got pregnant. It's like during pregnancy , but with increased ease and more variety before you reach normal again. Just be careful not to go too hard too quickly - adapt the activity to your form and gradually increase the amount and intensity.
The regular training you had before, some can start already after a few weeks, but it is recommended to be on the safe side and wait six weeks or maybe more - but it is individual.
Activities you can do
For some, the road back to normal is steeper. According to The American College of Obstetricians and Gynecologists, it is individual when you can continue with the same training as before. Of course, it must be physically and medically safe, and the timing depends on whether the birth was complicated or not. For example, after a caesarean section , you may have to wait more than six weeks before you can resume training again.
As when you stepped down during pregnancy, you now have to step up again
Everyday activities such as walking with a pram , climbing stairs as you might have done during pregnancy, ordinary household tasks and perhaps playing with children - are a perfect start to training. And if you were doing pelvic floor exercises/kegels in the past, keep doing it as it is still relevant to prevent leakage and can help counteract a feeling of pressure during activities.
If it turns out that you still can't do activities that involve running and jumping because you experience leaks, strengthen your pelvic floor and switch to brisk walking , cycling or gymnastics .
It is also important to mention that - especially if you did this during pregnancy and enjoyed it - you should avoid swimming or bathing until the bleeding has stopped due to the risk of infection, which is usually after four to six weeks .
Breastfeeding before training
You don't just have to be careful with your own body, because if you breastfeed , it can affect the child's fluid or nutrient intake. A moderate weight loss while breastfeeding appears to be the safest, according to the NHI . Too intense exercise can make the milk sour or bitter, which can cause the baby to reject breastfeeding.
A valuable tip is to breastfeed before exercising. It will also avoid breast tension/painful breasts and what we mentioned earlier about the milk being sour due to lactic acid build-up after exercise.
Simple exercises you can do
In our article on exercise during pregnancy, we mentioned an exercise you could do throughout pregnancy, but it is also relevant now after giving birth. Pelvic floor exercises or kegels are very beneficial in preventing unexpected urine leaks.
Here are three other exercises you can do at home
- Deep breaths through the stomach with contractions
How to do it -
This is an exercise you can do as early as one hour after giving birth. It helps the muscles to become more relaxed and at the same time starts the process of rebuilding and toning the abdominal muscles and the stomach itself.
Sit up straight and take a deep breath in, where you feel that you are drawing the air in from the lower part of the stomach. Tighten your stomach and keep your abdominal muscles tight as you inhale and release as you exhale. Gradually increase the time you hold the tight position.
- Little bridge
How to do it -
Lie on your back with your feet hip-width apart, arms down by the side of your body and feet planted on the floor. Engage your abs and tighten your butt to lift it up as you press your heels into the floor.
A bonus exercise in this one is to do a kegel when you're on top of the bridge, and hold it for three seconds before letting go and slowly lowering your rear to the floor again. Release the pelvic floor muscle when you are at the start of small bridge.
- Squats/squats
How to do it -
Be careful and make sure you have something to support you on, or have a friend or your partner make sure you don't fall before starting a squat. You never know what your first squat will be like.
Stand with your legs parallel to each other, approximately shoulder width apart. Tighten the core muscles and bend down at the hips and knees, keeping your back straight throughout the movement. Bend down until your thighs are at a 90-degree angle to your lower legs, and slowly push yourself back up until you're standing upright.
But don't be too eager and don't go down too far if your body doesn't allow it. The muscles and ligaments may be loose from pregnancy and you don't want to injure anything. If you want to move more slowly into the squat , you can introduce it by sitting up and down on a chair.
Get a good start on the new phase of your life
Take a look at our different training tights to get a good and fresh start in the new phase, and the big tights guide if you are in doubt about what you want from the tights and recommendations on what is best for what.
