After delivery, a common question asked by the mothers- how to reduce the tummy?
The answer is that you can do postpartum exercise to reduce your tummy. Losing weight will help you regain your pre-pregnant state.
But after the delivery you will need about 6 to 8 weeks to recover fully from the delivery related physical and mental stress. During this time you should not do any heavy work. By the way, you will feel tiredness easily; so take rest as much you can.
How Soon After Giving Birth Can You Exercise?
Giving birth is a life-changing event that brings immense joy but also significant physical changes. Many new mothers wonder when they can start exercising to regain strength, boost their energy levels, and shed pregnancy weight. The answer depends on the type of delivery and individual recovery. While exercise offers numerous benefits, it is essential to reintroduce physical activity gradually and safely.
In this article, we will explore postpartum exercise guidelines, including the best types of workouts, when to start, and safety precautions for new mothers.
Postpartum Recovery and Exercise Readiness
Factors Affecting Postpartum Exercise Timing
The ideal time to start exercising after childbirth varies based on several factors:
- Type of delivery (vaginal vs. C-section)
- Complications during labor and delivery
- Overall health and fitness level before pregnancy
- Rate of postpartum healing and energy levels
- Doctor’s recommendations
While some women feel ready for light movement within days after childbirth, others may require weeks or even months before engaging in structured workouts.
Benefits of Postpartum Exercise
Exercise offers multiple advantages for new mothers, including:
- Faster postpartum recovery by improving circulation and reducing postpartum swelling
- Improved mood and mental well-being, reducing the risk of postpartum depression
- Increased energy levels to handle daily motherhood tasks
- Strengthening of core and pelvic muscles, which are weakened during pregnancy
- Aid in weight loss and toning of the body, especially the abdominal area
- Enhanced cardiovascular health, reducing the risk of long-term health issues
When Can You Start Exercising After Giving Birth?
For a Normal (Vaginal) Delivery
If you had an uncomplicated vaginal birth, you could start light physical activities soon after delivery. Here’s a general timeline:
- Week 1: Rest and allow your body to heal. Engage in light walking around the house.
- Week 2-3: Gradually introduce short walks outside, about 10-15 minutes per day.
- Week 4-6: Increase the intensity slightly, adding gentle stretching and core activation exercises.
- After 6 Weeks: Once cleared by a doctor, begin moderate exercises such as yoga, bodyweight workouts, and resistance training.
For a Cesarean (C-Section) Delivery
Recovering from a C-section takes longer since it involves major abdominal surgery. Here’s a recommended timeline:
- Weeks 1-6: Focus on complete rest with only gentle movement (such as walking around the house).
- Weeks 6-8: Start light exercises like deep breathing, pelvic floor strengthening, and gentle walking.
- After 8 Weeks: Once your doctor approves, you can engage in more structured workouts like low-impact aerobics, strength training, and core exercises.
Signs You Need More Rest
It’s crucial to listen to your body and watch for signs that indicate you might be overdoing it:
- Persistent bleeding (lochia) or increased bleeding after activity
- Pelvic or abdominal pain
- Extreme fatigue
- Dizziness or shortness of breath
If you experience any of these, slow down and consult your healthcare provider.
Best Postpartum Exercises to Try
1. Walking – The Safest Way to Start
Walking is the easiest and most effective exercise to start your postpartum fitness journey. Benefits of walking include:
- Gentle on the joints and muscles
- Helps improve circulation and energy levels
- Can be done with a baby in a stroller
- No equipment or gym membership required
How to Start: Begin with 10-15 minutes of walking daily and gradually increase the duration and pace.
2. Kegel Exercises – Strengthening the Pelvic Floor
Pregnancy and childbirth weaken the pelvic floor muscles, leading to issues like urinary incontinence. Kegel exercises help rebuild strength in this area.
How to Do It:
- Tighten the pelvic muscles as if stopping urine flow.
- Hold for 5-10 seconds and release.
- Repeat 10-15 times, multiple times a day.
3. Deep Breathing and Core Engagement
Breathing exercises help with diaphragm expansion and core reactivation after delivery.
How to Do It:
- Sit or lie down in a relaxed position.
- Take a deep breath, expanding the ribcage and engaging the core.
- Exhale slowly while drawing the belly button inward.
- Repeat for 5-10 minutes daily.
4. Postpartum Yoga and Stretching
Yoga can help with flexibility, relaxation, and postpartum stress relief. Poses such as child’s pose, cat-cow, and gentle backbends are ideal for new moms.
Tip: Attend a postpartum yoga class for guidance and modifications.
5. Bodyweight Exercises for Strength
Once cleared for moderate activity, introduce simple strength exercises like:
- Squats (to strengthen legs and glutes)
- Push-ups (modified for upper body strength)
- Planks (for core stability)
- Bridges (to activate the lower back and glutes)
6. Low-Impact Cardio Workouts
Gradually reintroduce cardiovascular exercises such as swimming, cycling, or elliptical training to improve heart health without putting too much strain on the body.
Safety Tips for Postpartum Exercise
1. Get Doctor’s Approval
Always consult your doctor before starting any exercise program, especially after a C-section or complicated delivery.
2. Start Slowly and Listen to Your Body
Avoid high-intensity workouts initially. Begin with gentle movements and increase intensity as your body adapts.
3. Stay Hydrated
Breastfeeding mothers need extra fluids, so drink plenty of water before, during, and after exercise.
4. Wear Proper Supportive Gear
Invest in a supportive sports bra and comfortable workout attire to prevent discomfort.
5. Prioritize Core and Pelvic Floor Recovery
Avoid crunches and intense core workouts until your abdominal muscles regain strength. Focus on gentle core activation first.
6. Stop if You Feel Pain or Discomfort
Pain is a sign that your body isn’t ready for certain exercises. Modify workouts or take a break if needed.
Conclusion
Exercising after childbirth can be incredibly beneficial for physical and mental health, but it’s essential to ease into it based on your body’s readiness. Whether you had a vaginal or C-section delivery, start with light activities like walking and pelvic floor exercises before progressing to strength training and cardio workouts.
Always listen to your body, stay consistent, and consult your doctor before starting any postpartum fitness routine. By gradually incorporating exercise into your daily routine, you can regain strength, improve energy levels, and enjoy a healthier postpartum recovery.
Would you like a personalized postpartum fitness plan or recommendations based on specific recovery needs? Let us know!
