Pregnancy is a wonderful stage in a woman’s life. However, it is often associated with accompanying changes in the body - transformation of the figure, hormonal changes, and so on. After the birth of a child, you want to quickly get into shape, put on your favorite “pre-pregnancy” jeans and enjoy the reflection in the mirror and the new status of motherhood.
Today, together with specialists from Elena Morozova’s weight loss clinic, we will cover the most common topics among young mothers - how long before you can exercise after giving birth, what contraindications there may be, and where to start training.
What effect does pregnancy have on the female body?
A woman’s body changes while expecting a child, this is primarily due to the fact that all internal resources are activated in the direction of protecting and developing the fetus. Hormonal levels change, metabolic processes slow down, which can result in weight gain. In addition, the pressure placed on the kidneys causes constant swelling, causing additional discomfort.
Our additional services: Bioimpedance | Marutaka Massage | Pressotherapy | Ion-Detox
Over time, along with the baby, the blood volume grows, the mammary glands fill, the amniotic membranes increase, so weight can rapidly increase. During childbirth, a woman loses most of the kilograms she had gained, the functioning of internal organs is restored, and swelling goes away.
However, if you do not adhere to a diet during pregnancy and “eat for two,” the problem of excess weight can be aggravated by fat deposits (usually around the waist and hips).
Comment from clinic nutritionist Elena Morozova:
To avoid the difficulties of postpartum recovery, it is recommended to monitor your diet - it should be balanced and beneficial for the health of the mother (especially the nursing mother). Healthy eating habits will help you quickly get into shape and get back into your daily routine. For an individual diet program, you should contact the professionals at our clinic. They will help you choose the necessary nutritional complex that will help maintain harmony between weight and optimal body condition in the initial period of caring for your child.
Why you can’t start playing sports immediately after giving birth
During labor, a woman experiences severe overload, which affects her general condition. Practice shows that a weakened body is restored only by 6-8 weeks after the birth of a child. Internal organs and systems gradually return to normal activity. The uterus contracts to its normal state, the wound heals at the junction with the placenta.
The main reason why doctors prohibit sports training in the first weeks after maternity hospital is the risk of bleeding and associated complications and the development of internal pathologies. It is also not recommended to visit the bathhouse, swimming pool or lift heavy objects. During this period, the young mother should avoid physically active activities and pay more attention to the baby.
In addition, there are special contraindications for women in labor who have undergone a cesarean section. Changes to the regimen should be made with great caution and only in consultation with your doctor.
How soon after giving birth can you exercise?
No one can tell you in advance the exact dates when you can start or resume training - each case is individual, and you can judge the readiness of your body only by its condition and well-being.
Psychological factors are often included. Postpartum depression and accumulated fatigue due to the arrival of a new family member requiring constant attention leave no energy for physical exercise.
If you have no special contraindications and you feel the desire and a surge of strength, you can join a stable training regime after 2 months under the supervision of specialists. It should be remembered that you need to start with small volumes and choose sports complexes and types of fitness, taking into account the specifics of postpartum recovery and breastfeeding.
What to do if your partner wants sex, but you don’t?
Talk openly with your partner about how you are feeling and explain to him that decreased sexual desire is a natural but temporary response of a woman's body to having a baby and breastfeeding. Explain to him that you understand that he feels rejected, may have low self-esteem, and is worried about possible further sexual disharmony. Tell him about the changes in female physiology and that everything will return to normal after a certain period of time: from several months to a year and a half (let him sit during this conversation). Invite your partner to satisfy his intimate needs in alternative extravaginal ways that can be very pleasurable for him. However, remember that sex under pressure from a partner is a form of domestic violence and sex should be pleasure for both partners, and not a “repayment of marital debt” or a boring routine for one of the partners.
Full vaginal penetration is only one possible form of sex, and there are many other forms that are suitable during breastfeeding to maintain mutual sexual pleasure. Gentle stimulation of the most sensitive erotic zones of a young mother can give her no less, if not more, pleasure compared to traditional sex. Mutual masturbation, oral sex and sex toys can also be good ideas for intimacy during this difficult period. Tender words and hugs can also go a long way to convey love and emotion. By sharing your concerns and being honest with each other, you can resolve this delicate issue together. Intimacy is not just about sex. Don’t forget to spend time together, don’t become completely immersed in caring for the child, forgetting about your husband. Walking together, unexpected kisses and hugs, fleeting erotic episodes will help a man maintain faith in himself and in the prospects of your relationship.
Exercise after natural childbirth
Some experts on the question of when you can play sports after natural childbirth adhere to the position “the sooner, the more effective.” If everything went smoothly during labor, without injuries or ruptures, there are no direct contraindications to moderate exercise.
Rehabilitation exercises for some muscle groups can begin on the second day after discharge. Such gymnastics may include training to tone the chest, abdomen and back area from a lying position.
During the postpartum period, it is necessary to monitor the nature of the discharge - if its volume steadily decreases, already in the second week, with the permission of the doctor, you can smoothly move on to your favorite types of training.
Natural birth with complications
If a woman in labor experiences internal or external ruptures, or requires surgical intervention during the process, any stress is prohibited for 1 month. The attending physician monitors the healing process and only he can give an opinion on how soon you can play sports after such a birth.
Visit a gynecologist before resuming sexual activity after childbirth!
Before starting to have traditional penetrative sex with a partner, it is advisable for the mother to visit a gynecologist to assess the condition of the cervix and the uterus itself, the healing of sutures and tears, and take a smear for flora. After the doctor’s approval, you can return to your usual sexual relationships with your partner without fears or doubts.
In mothers who give birth via cesarean section, the vaginal walls do not stretch due to the lack of passage of the baby through the birth canal. At the same time, recovery of the uterus after the incision occurs more slowly than after traditional childbirth. It will also take time for healing and the formation of a full-fledged scar on the abdomen.
Extravaginal forms of sex may be acceptable in the earlier period after childbirth: it all depends on the well-being and desires of the young mother.
The nuances of physical activity during caesarean section
Removing a baby from the mother's womb through surgery is characterized by a long healing period. The sutures at the site of the incision of the abdominal wall and uterus are sensitive to any physical stress for two months and require special treatment during the recovery process.
If a woman was actively exercising before pregnancy, she will be able to resume full training no earlier than six months later, gradually increasing the load. To avoid ruptures and bleeding, a woman in labor should be regularly monitored by a doctor.
Comment from clinic specialist Elena Morozova:
An individual approach to each patient allows us to select the optimal set of procedures and form useful habits for a safe and effective result.
What should the first doctor's examination after childbirth include?
- Gynecological examination on a chair: the doctor must assess the health of the microflora, sutures in the perineum, in the vagina, and if there were ruptures, then on the cervix.
- Assessing the condition of the sutures after a cesarean section, if it was performed: how the sutures heal.
- Discussion of breastfeeding, mother's consultation. If a woman does not plan to breastfeed, the doctor should advise her on contraception and restoration of the menstrual cycle.
- Indication of symptoms that may require additional consultation with a doctor: bleeding, fever, increased blood pressure, pain. This is necessary so that the woman understands when she should urgently seek medical help.
- Ultrasound of the pelvic organs is an optional procedure; it is not prescribed to every woman, so additional diagnostics remain at the discretion of the doctor. Instead, your doctor should tell you about some restrictions in the first eight weeks after birth. For example, at this time you need to refrain from intimacy.
Find out more about our weight loss programs:
If a young mother has stopped controlling her food intake and following a routine, she will have to deal with the issue of being slim longer and more diligently. Breastfeeding mothers are shown aerobic directions and a diet within the approved nutrition system. The regimen should include 5-6 meals a day in small portions.
When changing habits, you should monitor the quality and quantity of milk - excessive loads and drastic changes in diet can affect its taste and lead to problems with lactation.
Abdominal muscle recovery: when can you start exercising after childbirth?
The condition of the abdominal press depends on the degree of muscle stretching, so the recovery period is difficult to predict. In some cases, a flat stomach is observed within a week after the birth of children. The standard time to gain muscle tone and return the uterus to normal is two to six weeks.
Untrained girls with unathletic physique have a longer road to slimness. Stretch marks, sagging skin, sagging belly and other unpleasant problems are often observed.
Abdominal exercises should be started only after postpartum injuries have completely healed, so as not to provoke uterine bleeding and prolapse of internal organs.
Working with posture
In a pregnant woman, the bones of the pelvis and chest are deformed, and the center of gravity shifts as the fetus grows. All these factors have a direct impact on gait and posture. The mother is forced to constantly carry the child in her arms, the pressure on the neck and back only increases, leading to painful sensations in the lumbar region and the cervical-collar area.
The best time to start playing sports after pregnancy and childbirth to strengthen your posture is the second week. To start, consider exercises from a lying position. Massage is also an effective remedy.
How to start training in the first weeks
You can plan exercises in a lighter mode already in the maternity hospital, if there are no contraindications. Here are some useful recommendations for comfortable organization of the training process:
- choose the right comfortable clothes, made of breathable materials that do not restrict movement;
- ventilate the room;
- start exercising after feeding the baby;
- do not make sudden movements, especially at the beginning of the recovery journey - listen to your body and well-being.
We have already found out that you can play sports almost immediately after giving birth. Our gentle complex is suitable for women in labor at the stage of discharge from the hospital. It can be performed on a sofa or fitness mat, lying down:
- breathing exercises for warming up - while inhaling, the abdominal muscles are relaxed, exhaling - we pull in the stomach as much as possible;
- starting position: legs bent at the knees, back straight. As you exhale, the pelvis rises, while inhaling, you return to the starting position;
- lying on your stomach, lift your legs (bending at the knees) alternating, 10-12 repetitions for each;
- “pedaling” is performed from a supine position. You can start with 30 seconds, gradually increasing intensity and time;
- turns the body to the left and right from a position lying on your back, without lifting your feet from the surface of the bed, while your legs are bent at the knees.
Comment from clinic specialist Elena Morozova:
To achieve the fastest effect, exercise sets should be correctly combined with a diet. Breastfeeding and postpartum recovery impose serious restrictions on a woman’s diet. Qualified nutritionists at our clinic develop individual programs taking into account the characteristics of the patient’s body and lifestyle, aimed at achieving a slim figure, and also give practical recommendations on how to diversify the menu during this period.
Useful tips
During fitness classes, it is recommended to drink a lot of clean, still water to avoid dehydration. It is important for young mothers to eat right and walk a lot in the fresh air. It is especially useful to spend time in coniferous and deciduous parks, away from harmful emissions.
The first workouts after childbirth should be done in a gentle manner. First of all, it is important to pay attention to the abdominal area. Optimal exercises include Pilates or yoga, which further strengthen the pelvic floor muscles. With the help of a gymnastic complex, you can tone the lower abdominal muscles, stabilize the spine, and distribute the load on the musculoskeletal system of the body. At the second stage of physical activity, to achieve attractive forms, you should train the pelvic muscles. The final stage is exercises for the upper back and neck muscles. This complex is especially relevant during breastfeeding, as it helps stimulate lactation.
A set of exercises on a large exercise ball not only keeps your muscles toned, but also lifts your spirits. Simple and effective exercises on sports equipment do not require much physical effort. Rolling and twisting while sitting on a ball helps relieve tension in the back and works well on the lateral muscles in the waist.
An integrated approach to the training system, proper nutrition and a positive attitude will bring the expected results. Regular exercise will give you beauty and strength to enjoy the joy of motherhood.
Which sport is better to choose?
Decide on the type of physical activity that is suitable specifically for you. Several factors are taken into account here:
- general well-being;
- age;
- individual physical capabilities and characteristics;
- personal preferences.
Dancing is one of the effective exercises that helps tone muscles. In addition, group classes and musical accompaniment have a positive psychological effect, charging with energy and mood.
Water training - swimming and water aerobics - are indicated both during pregnancy and as rehabilitation complexes. The exercises involve all muscle groups, and the aquatic environment is rightfully considered the least traumatic and has a relaxing effect. It should be remembered that in the early stages of recovery, when the uterus has not yet healed and characteristic postpartum discharge is present, you should wait a while with the pool.
Yoga is one of the most popular trends today. You can conduct sessions at home yourself if you are unable to leave your child. Choose an individual set of asanas for yourself and train at a convenient time, starting with short intervals, gradually increasing them.
If you have already chosen a sport or would like to return to previous hobbies, consult with your doctor when you can start training after childbirth and get into your usual routine, gradually increasing the volume.
Types of activities for classes: pros and cons
When asked whether a nursing mother can engage in fitness, doctors answer in the affirmative. A preliminary consultation with a gynecologist, who will examine the tone of the uterus and the woman’s general well-being, will help you choose a sport. In the absence of contraindications, the intensity of training, the level of load is calculated individually. The list of sports and exercises prohibited for a young mother includes:
- Weightlifting;
- distance running;
- cycling;
- kayaking;
- Skydiving;
- heavy loads on the abdominal muscles.
You should be careful with active sports games: volleyball, basketball, football, tennis, which are characterized by sudden movements and quick changes of direction. Recommended recovery activities include:
- Pilates: a subtype of fitness with smooth and slow movements that effectively help with regular training to get rid of folds on the stomach and sides;
- yoga: proper performance of asanas helps to increase vitality, improve mood, helps to relax and recharge with positive energy;
- walking: a simple and effective training method for tightening muscles, goes well with daily walks with your baby;
- swimming: complex work of all muscle groups without static load on the spine;
- dancing, including oriental dancing: belly dancing helps restore muscle elasticity, body plasticity, and flexibility.
What activities are prohibited
Experts in the field of obstetrics and gynecology advise not to rush into active exercise before the body has become stronger after the stress of childbirth. Official medicine is opposed to weightlifting, intense running and cycling in the early stages of the recovery process.
Look at our Clients' Acknowledgments and Success Stories - View
Women for whom sport is a profession can shorten the recovery period, but do this under the strict guidance of a coach and the supervision of doctors. If you lead a measured lifestyle, you should not follow a fitness guru - the criteria and time frame for getting into shape are individual for everyone and depend, among other things, on genetic predisposition and the fitness of the body.
Remember that the main task of a caring mother is to raise a healthy child. Do not neglect the recommendations of specialists and listen to the capabilities of your body.
How and when should women perform Kegel exercises after childbirth?
Your doctor will tell you when to perform a set of Kegel exercises after childbirth. If no contraindications are found, then the sooner the better. Training is not only allowed, but also necessary. In addition, when sitting at home for a long time, it is not difficult to allocate 10–15 minutes, especially since you can do this while washing dishes, rocking a baby, while walking with a stroller, etc. There is no need for special clothing, equipment or visiting the gym . Regarding nursing mothers, there is a recommendation - do not train on a full stomach and it is better after the breasts have been emptied (after feeding the baby).
