Giving birth means your body has just gone through a major physically traumatic event.
You want to wait at least two months or longer, before you start doing any abdomen-tightening exercises. However, the American College of Obstetricians and Gynecologists advises that it’s okay to start with light, low-impact aerobic activity such as walking and stretching exercises, within days of giving birth, if you had a normal pregnancy and vaginal delivery. Start slowly, and as you feel more up to it, increase the length of your exercise routine or its frequency.
If you had a caesarean section, talk to your doctor before starting an exercise program; but generally, light walking is considered beneficial for moms who had caesareans, if you feel up to it, as it promotes blood circulation and healing.
You may also want to look into joining an exercise class especially designed for new moms. Making friends with other moms in the class may help encourage you to attend class and make post-delivery exercising more enjoyable. Partnering with a neighbor for your workouts is another good option.
It is okay to exercise even if you are breastfeeding, and exercise will not disrupt milk flow or affect its composition. Wear a supportive sports bra when exercising, and try to nurse your baby before the start of each exercise routine, so that your breasts won’t be full. Always drink plenty of water before, during and after exercising, to keep your body hydrated.
As long as you tackle only gentle exercising in the first few months after giving birth, you should have no problems; but contact your health care provider if you experience increased vaginal bleeding or if exercise produces pain.
A Few Pointers Before You Start Your Exercise Regime:
Exercising should give you more energy to care for your new baby. You of course want to make sure you are eating a healthy diet and getting plenty of sleep, to fuel and restore your body properly. You don’t want to short yourself on sleep to exercise, because being tired will not help motivate you to stick to your exercise program.
Wait at least several months after your baby is born, to start a more aggressive weight-loss exercise program, such as brisk walking, swimming, or riding a bike.
With respect to weight loss, now is not a good time to go on any drastic diets, if you are breastfeeding. Losing one pound per week is reasonable, don’t try to lose much more than that. Instead of going on fad diets, try instead to lose the weight naturally, through increased moderate activity, and by eating healthy, whole foods.
Including plenty of vegetables, fruits, whole grains and legumes in your diet is a great way to get nutrient-rich, low-fat foods, which will boost metabolism, keep you regular and promote healthy weight loss. Avoid processed foods and artificial chemicals, and minimize your consumption of sugar (but don’t turn to artificial sweeteners — these are bad for you!). If you eat the right foods (that is, natural foods), you will not need to diet or go hungry, and you’ll drop the weight naturally.
Getting Started
The Dept. of Health and Human Services recommends 150 minutes of moderate exercise a week for the average person, which translates to five 30-minute workouts a week.
Because your joints and muscles went through some big, temporary changes during pregnancy and labor, and they’re still adjusting back to normalcy, it is all the more important to stretch before and after physical activity, so as to ease your body into and out of your daily exercise routine. Stretching will help prevent sore muscles and improve flexibility.
Here are some exercises that are gentle and will target abdominals, inner thigh muscles and waist:
- Lie on your back on a floor mat or rug, with knees bent. Tighten abdominal muscles, then raise hips a few inches off the floor. Hold a few seconds while you take a couple of deep breaths and exhale, then lower hips to floor. Do as close to 10 repetitions as you can, increasing number as your strength improves over time. Rest a bit, then do a couple of more sets
- Lie on your back with knees bent. Flatten your back against floor and tighten abdominal muscles, bending pelvis toward your chest slightly. Hold for a few seconds as you continue to breathe in and out, then relax stomach and pelvis. Repeat as close to 10 times as you can, increasing reps over time. Rest, then do another two sets
- Lie on your side on a mat, with your legs stretched out. Slowly raise outside leg as high up as you can, then slowly lower it. Do 10 reps, rest for a few moments, then do another couple of sets of 10 reps. Switch sides and do other leg
- Stand with your legs two feet apart, hands on your hips. Begin doing five slow, clockwise upper-body rotations, using your waist to pivot. Pause a few seconds, then do five counter-clockwise rotations. Do a few more sets
In addition to the exercises above, you can also include your baby in your routine, taking her or him out in a stroller, while you get your walking in. Pushing the stroller will help to further tighten abdominal muscles.
By Jamell Andrews