The period of pregnancy is draining in different ways, physically, mentally, and emotionally. With so many internal and external changes occurring, this whole period takes a toll on a woman.

Many women are eager to regain their pre-pregnancy fitness levels after giving birth.

However, it’s important to approach postpartum exercise with care and patience. The body undergoes significant changes during pregnancy and childbirth, so a gradual and gentle approach is important. For that reason, this week’s health guide will highlight effective exercises that can help women get back in shape after giving birth.

Consult Your Doctor First

It’s very important that the first thing before starting any exercise program is to get clearance from your healthcare provider. Generally, women can begin with gentle exercises from six to eight weeks postpartum, but considering the fact that every woman isn’t the same and personal differences come into play due to circumstances surrounding their birth process, it is best to consult with your medical practitioner.

Gentle Movements

Beginning with easy body movements such as long walks and kegel exercises is ideal.

Walking is a low-impact exercise that can help improve cardiovascular health and aid in weight loss. Start with short walks around your neighbourhood and gradually increase the duration and pace as your strength improves.

Kegels help strengthen the pelvic floor muscles, which can be weakened during pregnancy and childbirth. Tighten your pelvic floor muscles as though you are holding in your pee for 5-10 seconds, then relax. Repeat 10-15 times, several times a day.

Strength Training

Exercises such as bodyweight squats and modified push-ups help strengthen the lower body and improve overall stability.

For bodyweight squats, stand with your feet shoulderwidth apart. Lower your body as though sitting back in a chair, keeping your knees behind your toes. Push through your heels to return to standing. Repeat 10-15 times.

For modified push-ups, start on your knees with hands slightly wider than shoulder-width apart. Lower your chest toward the floor, keeping your body in a straight line from head to knees. Push back up to the starting position. Repeat 10-15 times.

Flexibility and Relaxation

The cat-cow stretch and child pose are highly recommended to increase flexibility in the spine.

To begin with cat-cow, you start on your hands and knees. Inhale and arch your back, lifting your head and tailbone (Cow pose). Exhale and round your back, tucking your chin and tailbone (Cat pose). Repeat 10-15 times.

Aerobics

This particular routine has to come after one has built up strength and stamina. Swimming, a low-impact exercise, is ideal as it works the entire body and improves cardiovascular fitness. Begin your swimming lessons with short sessions, as you don’t want to rush into things, and gradually increase the duration as you feel more comfortable.

Getting back in shape after giving birth can help in regaining confidence and making the body healthier, but always remember to start small as the body has already been strained due to childbirth.

Johnson Chukwueke
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