Ready to get back to the gym? Want to lose weight after pregnancy? If so, you’ve made the right decision. Regular exercise is the best way to shed fat and kick start your metabolism. However, be aware that you might not be able to work out as hard as you did before getting pregnant. Your body is still trying to recover from labor and childbirth. Thus, it’s essential to start slowly and build up your fitness.
Here are five steps to easing back into a fitness routine after birth:
If you’re ready to start working out, wait until the bleeding has stopped. Moms who gave birth via C-section should wait at least six weeks before hitting the gym. Be patient and set realistic goals. Eventually, you can do a few stretches every day, go jogging, and use form rolling to prepare your muscles for exercise. Daily walks are a great idea.
Warm Up and Cool Down
Warming up and cooling down is important for any gym goer, especially for new moms and people with injuries or special needs. Stretch your muscles and joints before working out to increase blood flow and prepare your body. Focus on the muscles that you’re going to train. When your workout is done, stretch your spine, arms, and legs to prevent soreness and speed up the recovery process.
Choose Your Exercises Wisely
Not all exercise are suitable postpartum. Heavy lifting, hot yoga, and contact sports should be avoided in the first four to six months after childbirth. New moms can sign up for post natal exercise classes, go swimming, or try water aerobics. Low impact cardio training is safe for most women. As you progress, you can increase workout duration and intensity.
Pay Attention to Your Body
You should not experience bleeding, back pain, urine loss, or pelvic discomfort during exercise. If you have any of these symptoms, stop working out. Wait a few more weeks before getting stared, or try different exercises. If pain persists, see a doctor as soon as possible.
Work Your Core Muscles
Core training should play a key role in your exercise routine. Most moms experience diastasis recti after pregnancy. This condition causes a gap in your abdominal muscles. Certain exercises can help strengthen your abs and accelerate recovery. Push-ups, modified crunches, planks, and stability ball workouts increase core strength, so include them in your routine. Don’t forget to do your kegels, which are essential for getting your pelvic floor back in shape after pregnancy.