Post partum workout tips for new moms are important if you are getting ready to hit the gym after giving birth! It’s an excellent idea to get back into shape, for your health and the health of any future pregnancies. There are a few things to keep in mind, so here are my post partum workout tips. Please read them carefully, and remember that it’s important to go at your own pace!
1. Wait the Recommended Amount of Time
Post partum workout tips that are very important include this one. If you had a vaginal birth with no complications, then it is usually ok to start some light exercise within a week after giving birth, like walking or stretching, however that is best left to your doctor to decide. According to babycenter.com, the American College of Obstetricians and Gynecologists says it's okay to gradually resume exercising as soon as you feel up to it. The general recommended amount of time is 6 weeks. This gives your body time to heal. You don’t want to risk injuring yourself!
2. Start out Slow
Giving birth actually puts your body through trauma. Not in a bad way, but your body goes through quite the ordeal! So you don’t need to jump in and start training for a marathon the first day back at the gym! Give yourself time to heal and recover physically and emotionally. Gradual exercise will help both of those processes along, but you need to go at your own pace.
3. Focus on Core Exercise
There’s no doubt that your midsection is pretty unstable right after birth! Choose exercises that focus on rebuilding core strength. Crunches, planks, yoga, Pilates and sit-ups are a few good places to start for regaining strong abs. Core strength can also assist with breastfeeding if you choose that route!
4. Eat Nutritiously
As a new mom, your body is still undergoing lots of physical and emotional changes. It’s very important to keep up your nutrition, especially if you are breastfeeding! Add in the lack of sleep and you will find that your body needs nutrition now more than ever. Don’t diet or restrict calories too soon after giving birth. Eat nutritious, whole foods, and drink plenty of water!
5. Try a Class
Many gyms offer classes specifically for new moms! Go ahead and sign up for one. Not only does it give you workouts that are paced exactly for what your body needs at the present moment, but you will find that the break from baby and the chance to be around other new moms will give you an emotional break as well!
6. Don’t Overdo It
You don’t have anything to prove. You just gave birth to another human being, and that alone is proving your worth! Don’t push too hard in the first few months. Endurance and strength training will come with time, for now your goal is just to get moving and start re-toning those muscles!
7. Exercise Outdoors when Possible
If you live in a comfortable climate and the weather permits, then exercise outside when possible! The sunshine and fresh air will be good for both you and the baby, and getting out of the house is a break every mother can use. Get a jogging stroller, or practice yoga in the backyard. Go for a walk with some of your mommy friends and enjoy the nice weather!
One important tip to remember is that you should always check with your doctor before starting any type of exercise again, and particularly if you had complications at birth or a C-section, which takes longer to heal than a vaginal birth. Birth is a major trauma on your body so take it easy! Do you plan to workout post partum? Please share your ideas below!