If you think that working out after giving birth is a big NO, then you are wrong. Experts believe that there are a number of benefits if you start exercising after giving birth. Of course, it’s not just about losing all the added pounds, but it helps in reducing the risk of postpartum depression.
When can you start exercising?
You can do simple abdominal exercises two days after giving birth. But listen to your body. If you feel any pain, just stop. For vaginal delivery, stay away from strenuous exercises for at least 12 weeks. For moms who delivered by caesarean operation, do not attempt to do heavy exercises for four months at least.
List of exercises after giving birth
Breathing with abdominal contraction
This is probably one of the easiest exercises you can do after giving birth. It is so simple, you can do this a couple of hours after you delivered the baby. What you just need to do is to sit straight, have a deep breath, contract your abs and hold it for few seconds. You can increase the time as you get used to it. This is a great exercise to tone and to strengthen your belly.
By doing this exercise, you help tone your bladder muscles. It’s actually pretty easy. A simple trick is to do it when you are about to use the bathroom. While you are urinating, try to control the flow by moving your muscles. Of course, release it and allow the urine to flow.
It’s time to do some walking. But don’t worry because we won’t require you to speed up just yet. This is just to condition yourself and your body into being active once again. You can start slow for the first few days and weeks and then gradually add speed. If you want, you can take your baby for a quick stroll. The added weight is actually beneficial.
Others suggest that you do it backwards. Go ahead, but make sure that you are not carrying your baby when you do this.
We would also recommend taking a walk where the environment is soothing. It can help you relax and reduce stress levels. Try to do this 30 minutes per day.
Squats with your baby
Now, this exercise is highly recommended. It will not only make you physically healthy, but you are forming a great bond with your infant. While carrying your baby near your chest, try to squat. If you can make your baby’s feet touch the floor, that would be great. Go up and bring your baby nearer your chest. Your little one will surely enjoy it.
For those who would like to workout already, please consult your doctor first. Remember, we all have different conditions and what might work for others might not for you. Also, never overdo it. Your body has gone through a lot of changes during pregnancy and giving birth and it needs to recover. Even if you feel great and back to normal, try not to push it too hard.