Getting your pre-birth body back
Many women feel the pressure to return to their pre-pregnancy weight as soon as possible, but you must remember that your body is still healing from the strain of giving birth, and getting back into the shape you were before pregnancy can be a slow process.
That said, postnatal exercise does have a great many great benefits, including faster recovery from birth, increased energy to deal with motherhood, a stress outlet and help with depression, as well, of course, as a faster return to your pre-pregnancy body.
Most doctors recommend waiting until after your six-week check before starting serious exercise. When and how much you can exercise following the birth will depend on many individual factors, including fitness level prior to pregnancy, length and stress of labour, type of birth and speed of recovery. If you’ve had a Caesarean, you'll probably need to wait longer to allow your body to fully heal following the surgery.
When considering any exercise routine, always consult your doctor or midwife first.
In the first six weeks following the birth you can do simple exercises to prepare your pelvic and abdominal muscles for more strenuous activity. As soon as you feel up to it, taking your baby for walks with the pram is a great place to start. Here are some other simple exercises to try in the first few weeks:
Pelvic floor muscles: these are basically Kegel exercises, which you may have done before and during your pregnancy. Squeeze your vaginal muscles as if stopping the flow of urine, hold for four seconds, then release. You should feel a difference between the two positions. Repeat several times throughout the day.
Lower abdominal muscles: either on all fours or lying down, pull your tummy in towards your spine, keeping your back still. You should feel the muscles on the sides of your abdomen tightening. Repeat eight to ten times.
Pelvic tilt: lie on the floor with your knees bent and your feet flat. Breathe in to expand your lungs and abdomen, then, as you exhale, flatten the small of your back against the floor. Lift it again as you breathe in. Repeat eight to ten times.
Once you have recovered from the birth and started exercising, try to establish a routine, aiming for three or four days a week to maximise the benefits. Gentle exercises that focus on stretching and conditioning are best, such as yoga or swimming. Many fitness centres offer classes specifically for women who have recently given birth. These can be also be a great place to meet other new mums and many classes encourage you to bring your baby.
You should avoid exercise that requires harsh movements or sudden changes in direction, such as running, contact sports and intensive aerobics. Pay particular heed to your abdomen and pelvic muscles, as they have been stretched and strained during pregnancy and birth. Remember also that many of your bones and ligaments have softened and stretched at the end of your pregnancy and will need time to harden and get back to normal. Be mindful not to overwork yourself, especially at the beginning. If you feel light-headed or breathless, stop and rest.
Make sure to wear a comfortable and supportive bra when exercising. Try to work-out after breastfeeding, rather than before when your breasts will be heavy and tender.
When establishing new exercise routines, be patient and build up to your former routines slowly. Remember that you will get the best results from your new exercise schedule when it is combined with a healthy diet. More than anything, listen to your body and go at a pace you feel you are capable of.
The information in this feature is intended for educational purposes only. If you have any concerns about your health, the health of your child or the health of someone you know, please consult with a doctor or other healthcare professional.
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Last Modified: 14/04/2008
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