After pregnancy and childbirth, a woman’s body changes a lot: a fat layer appears, muscles stretch. After a while, there is a desire to return to the previous tone and relieve fatigue from daily worries about the baby.
Let’s figure out when you can start training after childbirth.
How long does the recovery process take?
The recovery time is individual and depends on the overall physical health, age, the course of pregnancy and the delivery process. The gynecologist tells the mother how much her body has recovered:
with natural childbirth, you can return to sports after 1.5 months;
for complications and surgical intervention — not earlier than 3 months, and for active training — after 6 months.
Early physical activity can cause complications: most often, we are talking about uterine bleeding, and too intense exercise can affect the production of breast milk.
The loads must be increased gradually. So, the exercises on the press can be started only after the complete healing of postpartum injuries. You need to forget about dumbbells and barbells for six months.
Gym or classes at home?
A young mother may at first be shy of her forms in front of strangers. But working out in the gym with a trainer, the girl gets:
correctly calculated loads;
no health risk.
You can study at home at any time, but iron self-discipline is required. And the opportunity to get out of the house and devote time to a sports club is also a good way to get away from routine worries.
In addition to the gym, a woman can choose almost any kind of sport after childbirth: fitness, pilates, yoga, swimming, dancing — without forgetting about the optimal load. Weightlifting, strength training, and long-distance running are banned.
What should I pay attention to first?
The choice of exercises depends on which parts of the body a woman wants to pay attention to.
The recovery of the abdominal press depends on the stretching of the muscles, it is problematic to predict the timing. Sometimes the return of the abdomen to its usual size can be observed a week after the birth of the baby, but the average time is 2-6 weeks. For this reason, young mothers start with abdominal exercises when they return to the gym.
If the girl did not train before giving birth, then it will take more time to remove the sagging belly, improve the condition of the skin, restore muscle tone.
But do not forget about:
pelvic floor muscles — weak muscles contribute to unpleasant pathologies (urinary incontinence, uterine prolapse, etc.);
exercises for the neck and upper back muscles that unload the spine.
What else is important
Walking, walking with the baby, household chores are the initial physical activity that allows you to gradually get in shape and mentally prepare for classes in the gym.
Some useful recommendations for training:
be in a ventilated room;
wear comfortable clothes that do not restrict movement;
do not make sudden movements;
do not forget about the warm-up;
to make up for the loss of fluid in the body.
Ideally, if the developed exercise program affects all important areas: stomach, back, hips, shoulders.
Physical activities restore mom’s self-confidence and energize. The coaches of the Premier Sport club take into account the physical condition of the girl and monitor the loads.
