If you can’t wait to exercise after giving birth , it’s best to start with activities that don’t involve heavy lifting or straining your pelvic floor. Yoga or Pilates may also be an option.
BENEFITS OF PHYSICAL EXERCISE AFTER CHILDBIRTH
Although it is better to go little by little, the benefits of physical exercise after childbirth are undeniable. These are the main ones:
- Improves the cardiovascular system.
- It’s good for the muscles.
- Protects against diseases such as diabetes .
- Helps maintain blood pressure at proper levels.
- Avoid gaining weight.
- It favors the posture of the back.
- Helps prevent joint pain.
- Reduces the risk of digestive discomfort.
- Prevents constipation.
- Helps reduce anxiety and depression .
- Playing sports helps prevent insomnia.
TYPES OF PHYSICAL EXERCISE AFTER CHILDBIRTH
However, it is advisable to wait at least until the quarantine has passed to start exercising after childbirth. And as long as you follow a series of tips, such as maintaining a constant rhythm (4 or 4 times a week) but not doing very long sessions (20 or 30 minutes each, even 15 if the exercise is intense).
Among the most recommended activities are moderate aerobic exercises and stretching. Walking, pilates, yoga and exercises to strengthen the pelvic floor ( kegel or fitball ) can also be included in the routine. Later you can go back to swimming, cycling and doing squats.
At the same time, in the beginning you should avoid contact sports and sudden changes in position.
EVOLUTION OF PHYSICAL EXERCISE FOR AFTER CHILDBIRTH
Next, we will list a series of exercises for after childbirth based on the time that has elapsed since the birth of the baby. Although some experts recommend waiting until at least 6 weeks have elapsed since giving birth, there are those who defend that there are women who can start earlier if they are physically well.
When you feel well:
- Kegel exercises: It is best to do them several times a day to prepare the pelvic muscles. To do them, you have to lie on your back and put your feet on the ground, so that your knees are bent. Against the pelvic muscles and hold for about 10 seconds. 4 sets of 10 repetitions.
- Push-ups: Get on all fours, with your knees about shoulder-width apart. Contract your stomach, bend your elbows a little and straighten them again. 3 sets of 10 repetitions.
From week 6:
- Knee extension: Lying on your back, bend your knees and try to stretch your legs so that they form a right angle with your body. 3 sets of 12 repetitions.
- Hip lift: Lying on your back, place your legs on the seat of a chair and try to raise your hips. 3 sets of 12 repetitions.
- Legs : Lying on your back, put your legs straight up. Open and close trying not to lift your back off the ground. 3 sets of 15 repetitions.
- Gluteal extension: On all fours, rest your knees on the floor. Extend one leg and lower it again, without it touching the ground. 3 sets of 15 repetitions with each leg.
- Planks : 3 series of 8 repetitions.
- Elbow extension: This exercise is done standing. Place your hands on a wall, so that your arms are straight. Bend your elbows. 3 sets of 12 repetitions.
- Obliques : Stand up, place your hands behind your neck and flex your trunk to one side and the other, without moving your hips. 3 sets of 12 repetitions.
- Squats : 3 series of 15 repetitions.
- Steps without displacement: 3 series of 12 repetitions.
- Abdominals : Start with the ones you are capable of.