In the list of things to do after childbirth, exercise is the last thing you remember. In the first few weeks, you will be reeling with the feeding, changing diapers; to coax the baby to sleep … It’s hard to find the motivation to exercise. However, postpartum exercise is actually not difficult. You just set slightly and slowly, as long as you feel better.

Tap lightly to help recover faster and help you afford a more permanent set. Daily exercise also helps women prevent postpartum depression. Find more information about caring for your baby at Baby Venue.

General Advice For Postpartum Fitness

The First 6 Weeks:

Your body will recover gradually in the first 6 weeks. It is very important that you should not push yourself. Do not force yourself with those exercises as before the pregnancy.

Limit to lift weights, strong movement to affect the abdominal muscles. Avoid bending belly or strong movements. Avoid exercises changing direction abruptly such as basketball or coordination sports. You can seek medical advice for appropriate exercises.

If you are post-partum bleeding, you should not go swimming to prevent the risk of infection.

The First 3 Months

When the hormones of pregnancy no longer exist, the joints and ligaments of you need about 3 to 6 months to recover like before pregnancy. Therefore, you should limit the exercises that can affect joints and tendons to minimize the risk of injury.

Before pregnancy, if you get used to the intensity weight training and even maintain those exercises during pregnancy, your body will recover faster. However, you should do everything very slowly to ensure that physical activities can continuously thereafter.

Avoid vigorous exercises and sports such as skiing or water skiing, lifting weights.

You should follow the rule “slowly but surely” to set the same as in the past, you will avoid the risk of injury greatly. You can ask your doctor for further advice.

Specialized Fitness

If you are eager to participate in a certain room, professionals can design individual exercise that suits with you.

Cardiovascular exercises and weight bases are sufficient to restore the body to normal levels. Even with this exercise, you can bring your child with you to the gym.

Basic Fitness

Here are the postpartum exercises you should practice basically:

Pelvic Exercises

You try pelvic exercises whenever possible. A good tip for new mothers is to set each time the toilet. If you are not severely injured, you just need to practice this exercise regularly, your pelvic muscles will recover very quickly.


You will find it difficult if you want to walk out of the house at this time. However, walking out is not only good for the heart but also helps restore muscle relaxation during pregnancy and help you better psychologically.

Try to arrange a fixed time every day such as early in the morning. Your baby is placed in the stroller and both of you walk for about 30 minutes. Start slowly if you have not recently walked more. After a few times, you will increase the pace slowly.

The majority of babies love to go-carts. So if no one can look after your baby, you just let them come along. Baby will love and you are even more comfortable.

Exercise is postnatal health care that is not only good for the body but also helps in good spirits. You will reduce the feeling of loneliness which can be met in the time at home with children.

Exercise For Abdominal

In the first 6 weeks, if you set the abdomen, only a light workout, do not overdo.

You should seek information from fitness experts. The hospital has also introduced the exercises to help tone the abdominal muscles again as before birth.

You start with simple exercises like lying on your back straight, knees slightly bent, and feet are placed on floor 2. Then you inhale, sunken waist toward the spine. Follow a few times until you see the abdominal muscles respond.

After a few days, if you found it is effective, do similar exercises. But when sunken belly on, you lift your head and shoulders slightly off the floor. Repeat a few times before and then gradually raise the tempo up – 10 beats each time.

After 6 weeks, you can start for lower abdominal exercises. You lie on your back, bend your knees and then straighten the legs shrink the floor. Note: you should find more information if you are unsure about the exercises you intend to set.

Categories: Health


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