Postpartum Exercise: How to Get Back into Shape

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Hey new mamas, let’s talk about postpartum exercise. We know, the last thing you want to think about right now is working out, especially when you’re exhausted from taking care of your new little one.

But trust us, it’s an important part of getting back to your pre-pregnancy self. With these simple tips, you’ll be able to make exercise a regular part of your routine and start feeling like yourself again.

Benefits of Postpartum Exercise

  • It’s not just about looking good, postpartum exercise can also help relieve stress, reduce anxiety and depression, increase energy, and improve your overall well-being.
  • It can also help you sleep better and give you more energy to take care of your baby.

When to Start

  • If you had a normal delivery, you can begin exercising as soon as you feel ready, usually four to six weeks after delivery.
  • If you had a c-section, you should wait at least eight weeks before beginning any type of exercise.
  • Before starting an exercise program, it’s important to talk to your doctor to make sure you’re ready.

Getting Started

  • Warm up and cool down! Before beginning any type of exercise, it’s important to warm up and cool down.
  • Stay hydrated! Drink plenty of fluids before, during, and after your workout.

Types of Postpartum Exercise

  • Walking: With or without a stroller, aim for 30 minutes a day, three to five days a week.
  • Yoga: Stretch and strengthen muscles, reduce stress, and become more flexible.
  • Strength Training: Light weights or resistance bands.
  • Swimming: Low-impact workout.
  • Pilates: Build core strength and improve posture.
  • Cycling: Great for the lower body and getting your heart rate up.
woman cycling after birth

Tips for Success

  • Listen to your body. If something hurts or feels uncomfortable, take a break or stop altogether.
  • Start slow. Begin with only a few minutes of exercise a day and gradually increase the amount as you get stronger.
  • Find a workout buddy. Having a friend to exercise with can help you stay motivated and make it more fun.
  • Get creative. Try new activities like dance class, bike rides, or kayaking.
  • Set goals. Set small, achievable goals and reward yourself when you reach them.

Remember that postpartum exercise is not just about getting back into shape, it’s also about taking care of yourself and bonding with your baby. Try incorporating your baby into your workout routine by using a baby carrier or doing exercises with them in a playpen or crib. And don’t forget to take care of yourself during this time, both physically and emotionally.

In conclusion, exercise after giving birth is an important part of getting back into shape and getting back to how you looked before you got pregnant.

With the right tips and a little motivation, you can make postpartum exercise part of your regular routine and get back into shape in no time, all while bonding with your baby.

Consult with us before starting any exercise routine and take it at your own pace.

About the Author

Dr. Jennifer Broad is a board-certified obstetrician and gynecologist who has been practicing in Newport Beach, California for over a decade. She received her medical degree from the University of California, San Francisco, and completed her residency training at the University of California, Irvine.

Dr. Broad is dedicated to providing personalized care to her patients and is committed to staying up-to-date with the latest medical advances in her field. She is a fellow of the American College of Obstetricians and Gynecologists and a member of the Orange County Medical Association.



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