So you've just had your baby and you're ready to whip your body back into shape. Depending on your birth experience, it's generally safe to start exercising a few weeks after giving birth. If you had a cesarean section, you'll want to wait at least six weeks before starting. Remember, start slow and work your way back into it as you don't want to put too much stress on your already overworked body.
A great way to get some fresh air daily and start slowly back into your normal fitness routine. It's a rewarding activity you can do with your partner, your baby in a stroller, or with friends.
If you had a complicated birth you may want to avoid high impact cardio and putting unnecessary pressure on your joints and try swimming.
First things first when it comes to getting body back after baby. Focus on your core! Below is a guide to doing planks.
- Get into plank position: This means putting your forearms on the floor, keeping your back straight, and your legs extended.
- Hold for 60 seconds.
- Rest and then do several more reps. You can also do side planks to mix it up.
Stand tall and inhale as you prepare to sit back, into the hips. Squeeze your glutes and exhale as you return to standing position. Try doing 2 sets of 10.
Lie on your back and your cross your hands on the back of your head. Pedal your legs all the way forward and backwards. Do several one minute reps.
Stand with feet together, hands on hips then take a large step forward making sure both knees are at 90 degrees.Slowly return to standing position.
Lie on your stomach and reach your arms forward while stretching your legs out. Hold for several seconds and release. Do this several times.
For this one you'll need a stability ball. Lie on your back with your legs placed on top of the ball.Lift hips up, squeeze abs tight and bend knees to curl ball in toward you. Pull them back. Repeat.
Try doing reps of 10-15 at first then building your way up.
This will strengthen your abdominal muscles. Lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to 10 seconds. Repeat several times.
Take a group class
A great way to meet new people and lift your mood.
Some of the above exercises you can even do while holding baby! Just be very, very careful. And always remember to stretch aftewards.