Are you in your pregnancy period or have recently delivered a baby? Confused about when to start postnatal training? Well, when you start exercising after pregnancy, it can help you feel your best. There are several benefits of exercising after pregnancy. It not only helps you to bring your body to a normal state but also aids you in staying motivated. Keep in mind that exercising after pregnancy is one of the best self-care things you can do for yourself. However, you need to know what the ideal time to start your postnatal training after delivery is.
Hi, I am Bahar, a postpartum fitness trainer with over 10 years of experience. I am here to advise you on postnatal training- when to start, how to start, etc.
Ideal Time to Start Postnatal Training
For women who have undergone normal delivery, I recommend starting exercising after a 6-week postnatal check-up with your doctor. It is an ideal time as your body needs to recover from childbirth first. You can begin general exercises like walking, light stretching, and pelvic floor exercises once you feel ready.
Well, I also suggest you start gently walking within a few days after giving birth through normal delivery when you are feeling comfortable.
If you have undergone C-section surgery, you must wait 6 to 8 weeks postnatal check with your doctor. I recommend C-section women to start with completely low-impact post-pregnancy exercise sessions. Moreover, discuss with a postnatal personal trainer in Dubai to take into account your healing process, individual health condition, and fitness goals before starting. Keep in mind that you need to recover completely from your surgery and then plan for exercises.
Benefits of Postnatal Training After Delivery
When you undergo postnatal training, you will witness great benefits and positive changes in your body. As a Personal Trainer in Dubai, I have worked for many women to guide them in their postnatal training journey. They have witnessed incredible benefits from postnatal exercises when they started them at the right time. Here are the benefits;
- Promotes weight loss. I recommend most women combine their training with reduced calorie intake, which will work great to reduce the weight that you have gained during pregnancy.Â
- Postnatal exercise will improve your cardiovascular fitness.
- It will strengthen your muscles and tone your abdominal muscles, specifically the muscles that usually loosen after childbirth.
- Delivery also leads to energy loss. So, you can retain your energy level with exercise.
- Also, most importantly, staying physically active after pregnancy will relieve stress and promote better sleep.Â
- In addition, exercise will reduce the symptoms of postpartum depression.
What are the Right Exercises to Start After Your Pregnancy?
Here are some specific low-impact exercises I will talk about that will be ideal to start after your recovery from your childbirth period;
Pelvic Tilt
This is the most recommended low-impact exercise for women after pregnancy to strengthen your abdominal muscles. I suggest practicing the pelvic tilt exercise a few times a day to get the desired result. For this, you need to lie down on your back with your knees bent on the floor.
Then, engage your abdominal muscles to flatten your back against the floor and tilt your pelvis upward slightly. For best impact, you need to hold this position for as long as 10 seconds. Repeat the exercise five times and gradually increase to 10 to 20 repetitions.
Happy Baby Yoga Pose
After childbirth, the pelvic muscles become tightened and painful. When you practice this yoga pose, it will give you relaxation and stretch your pelvic muscles to relieve pain. To do this exercise, you need to lie down on your back and draw your knees toward your chest. Then, gently spread your knees slightly wider than your hips. Place your arms on the inside of your knees.
And with your hands, grip the outside of your feet or ankles. Bend your knees so the soles of your feet face upward, and gently pull your feet downward to lower your knees toward the floor. Keep your focus on relaxing your pelvic muscles and aim to hold the position for around 90 seconds for best results.
Kegel Exercise
Want to give complete support to your entire reproductive parts and tone your pelvic muscles? I will suggest you start the Kegel exercise. Following this exercise will strengthen your pelvic floor muscles. It will support your uterus, bladder, small intestine, and rectum. When you regularly practice Kegel exercises, it will assist in reducing urinary and anal incontinence.
This exercise contracts your pelvic floor muscles as though you are trying to stop the flow of urine midstream. Hold the contraction for up to 10 seconds, then release and relax for 10 seconds between each contraction. You need to keep a goal for a minimum of three sets of 10 repetitions daily. Do not perform Kegel exercises while urinating.
Understand When Your Body Is Ready for Medium to High-Impact Exercise
Well, after 12 weeks, you can know your body strength by doing a few physical tests. If you want to start exercises like running, make sure that you can:
- Complete your pelvic floor strength exercise easily without any kind of help or difficulty.
- Jog in place for a minute, or you have to increase the pace of walking with good speed.
- Stand on one leg (each side) and maintain your balance for 10 seconds.
- Hop on one leg 10 times on each side and witness no pain or balance loss.
- Do single-leg “running man” movements, extending your opposite arm and leg 10 times on each side without losing balance.
Keep in mind that even if you have undergone normal pregnancy and delivery, your muscles and ligaments are stretched beyond the normal state. It takes time to bring them to a normal state and heal. So, discuss with your doctor and fitness coach before starting high-impact exercise.
Final thoughts
As a fitness trainer in Dubai with over 10 years of experience, I recommend every woman undergo postnatal exercise to restore their strength, endurance, and tone muscles. Keep in mind that including physical activity in your daily routine not only benefits you but also sets a positive example for your child.
