You can exercise after giving birth. Sports after childbirth - after how much you can do, what activities to choose. Recovery of abdominal muscles: when can I start exercising after childbirth

In this article, we will consider when you can play sports after childbirth, what it depends on, what sports you can do after childbirth and how often.

When can you exercise after childbirth?

The answer to the question "when you can go in for sports after childbirth" in the first place will depend on how exactly the birth took place, we will consider in more detail.

When can I play sports after natural childbirth without tears and incisions

If there were no complications in childbirth (bleeding, injuries), then doctors allow you to start exercising even in the hospital, literally a day after childbirth. These are exercises of the so-called recovery gymnastics, to stabilize the abdominal muscles, which can be performed even in the prone position. Restorative gymnastics also concerns the muscles of the chest and back, you can read about these exercises in the article.

When it takes about 2 weeks after childbirth, you can start doing simple physical education (if the amount of postpartum discharge has decreased). It can be simple exercises: arm swings, tilts, squats, torso twists. It is possible (and even recommended) to strengthen the muscles of the chest and back.

As for more serious activities, such as shaping in the gym, swimming pool, aqua fitness, doctors agree that such activities can be started with good health no earlier than 4-6 weeks after natural childbirth without complications.

I would like to note that although many women "do not really believe" in the effectiveness of home simple physical exercises, and completely in vain. These exercises are very useful if they are performed qualitatively and regularly. Firstly, they have a beneficial effect on the health and well-being of a woman (does not hurt at all, or the back hurts less, the probability decreases several times). Secondly, if after 1-2 months after giving birth you immediately come to group classes without preparation (for fitness, for example, or shaping, or aqua fitness), then it will be very difficult for you to perform all the exercises from scratch.

If you have previously prepared yourself at home, then the process of "getting into shape" will be both easier and more efficient.

When can I exercise after a natural childbirth with tears or incisions?

If there were breaks (or incisions) during childbirth, then exercises (even the easiest and simplest ones) should be started no earlier than a month after childbirth, and always only after a medical examination. At first, as already described, simple warm-up exercises (at least 1 month), then, if everything is fine, then you can move on to more serious exercises.

When planning to exercise after childbirth with incisions and tears, it is recommended to visit a doctor before the start of activities (so that he allows them) and after 2 weeks of regular exercise (so that the doctor checks that everything is in order).

Note. Return of food and cosmetics is possible only if the packaging is intact.

When can I play sports after giving birth by caesarean section

Unfortunately, despite the fact that the process of childbirth by way (hereinafter referred to as CS) looks easier than the process of natural childbirth, recovery after CS takes longer. Therefore, if you had a CS, then the simple exercises described in the paragraph above can be started after 1.5-2 months after childbirth, and then, with the permission of the doctor (according to the results of ultrasound).

If the doctor does not mind, then you can start warm-up physical exercises and gradually "return into shape" the abdominal muscles.

As for more serious sports activities (swimming, fitness, aqua fitness, shaping, etc.), these activities are recommended no earlier than 4 months (and in some cases, 6 months) after childbirth. And of course, you need to plan so that before these, more serious classes, you prepare with the help of simple physical exercises (at least 2 weeks of regular exercise).

After the COP, the load itself is not even so dangerous, it is the sharp load that is dangerous, without a gradual build-up. Therefore, phasing and a gradual increase in intensity is the main rule at the beginning of classes after the CS. It must be remembered that if you overdo it with the load, then exercises and sports activities will have to be postponed for at least a few more weeks. The area of ​​​​the seam may begin to hurt, spotting may begin.

When planning to exercise after a CS, it is recommended to visit a doctor before the start of classes (so that he allows them) and after a month of regular classes (so that the doctor checks that everything is in order).

How to exercise after childbirth

From the above, it can be noted that the "algorithm" of sports activities is approximately the same, regardless of how the birth took place, only the start time of classes changes (relative to childbirth). And the classes themselves are the following sequence:

• at first, very simple exercises (for example, breathing exercises that can be performed even lying down), and we start with one or two repetitions and gradually build up;
• then exercise-warm-up (from tilts, swings, squats, etc.), we start with a minimum of exercises, and a minimum of repetitions, and gradually increase both;
• and only then, classes are already "directly sports" - swimming, fitness, shaping, and so on. Again, we start with one, maximum two, classes per week, the rest of the time we perform the usual exercises at home, and gradually add classes if there is a desire and strength.

In addition to consistently increasing the load and frequency of classes, there are still important points for playing sports after childbirth.

• If you, then try to play sports after feeding, then the resulting lactic acid is practically neutralized before the next feeding (this happens within two hours).
• Make sure that your chest is securely fastened with a suitable one during exercise.
• If you had a CS, then ask your doctor, perhaps you are better off performing recovery exercises in.
• If you are breastfeeding, be sure to watch how much fluid you drink so you don't reduce your milk supply. With increasing loads, the amount of fluid you drink also needs to be increased.
• Once again, we remind you of the need for "gradual entry" into classes. With a sharp load, milk can sharply decrease (or disappear altogether). Also, with an unreasonably large load, a significant amount of lactic acid can be produced, which will change the taste of milk, and the child may refuse to eat, as a result, lactostasis may begin, and then there will be no time for sports, unfortunately.
• According to the duration and frequency of classes, the following can be said. If you do a 20-30 minute warm-up every day, the result will be, both in terms of well-being and in appearance. If you go to the pool once or twice a week, or to fitness, plus exercise at home (the same warm-up), then the result will definitely be. Do not forget that if you are breastfeeding, then it "takes away" 500 kcal per day, this is a significant energy expenditure (about the same amount is spent on an hour of swimming in the pool).
• For classes, you can use a hoop (for the waist) or fitball.

• It is not recommended to use weighting agents (of any kind and configuration) for classes after childbirth, this can provoke bleeding.

What sports can you do after childbirth

Walking

The advantage of this activity is that you can take walks with your child (or). The main rule is the same gradual increase in both tempo and duration. Start with 20 minutes (or less, as you feel) and gradually you can walk an hour or more.

Note. When my child was a month old, it was January, and the roads for the stroller were difficult to pass. I (for an hour's evening sleep) put the baby in a sling and went to the park with him. The entire walk took 45 minutes an hour. I walked with pleasure, I was pleased to feel "on my feet" again. I started with a slow walk (because I had a CS), but soon enough (in about a week of regular walks) I was already walking very quickly.

Swimming

Very useful, especially given the prevalence of . Swimming very effectively relaxes and trains the muscles of the back and chest, bringing them back to normal.

Note. Try not to swim "beach breaststroke" when the head is not submerged in the water. From such swimming, on the contrary, the muscles of the neck get tired, and there is no necessary relaxation. Don't worry about your hair, put on a cap and goggles, and swim head-dipping, and you will definitely feel all the advantages of this sport.

It is also important to choose the right swimsuit for swimming. He should not squeeze the chest, it is harmful. Should not press, interfere with movements.

Aquafitness

Very useful classes, well "return in shape." In addition, after childbirth, you still have increased elasticity of the ligaments and joints, and "on the ground" they can be damaged. And water is almost impossible.

Note. If you are breastfeeding, put water on the side of the pool, and do not forget to drink, because despite the lack of water around, and the "general pleasantness" of aqua fitness, the loads there are rather big, and it takes a lot of strength.

Pilates

These exercises well distribute the load on all muscles, promote relaxation and good health.

Yoga

Perfectly brings young mothers in shape. It should be noted the therapeutic effect not only on the muscles and ligaments, but also on the psyche as a whole. Moms who do yoga are rarely depressed, they generally have a more even emotional background.

Gymnastic exercises

Conveniently, if you cannot leave the child yet, all these complexes can be performed independently at home.

Other sports

Playing sports (volleyball, tennis, badminton) are quite possible, it is only important that the woman "does not work hard" at the same time. You need to carefully monitor your well-being and take time to rest. That is, to play tennis quietly in the evening is good. And in the heat, intensively "jumping and running back" for an hour of a tennis game is harmful.

Rollers, skates, skis, a bicycle - if you follow the measure, then all these activities will be beneficial.

Any dance (with a suitable level of load, of course).

What sports should not be done after childbirth

• Contact martial arts. You can damage the chest, or internal organs (the press has not yet recovered). In addition, there is an increased risk of injuries to the joints and ligaments, which become more elastic during pregnancy.
• Any sports that give you an "adrenaline rush" personally. If you are breastfeeding, then the production of adrenaline can greatly reduce the amount of milk.
• Run. A very labor intensive sport. The amount of milk may decrease and its taste may deteriorate.
• Power sports. This refers to classes with weighting agents, work with various weights (barbells, iron pancakes) in the hall. In addition to the "threat to milk", weight training can provoke abdominal pain, spotting.

Note. It is possible (depending on the condition and preparation of the woman) to move to strength training gradually, after regular classes in other types of physical activity, but still, preferably, not earlier than 6 months after childbirth without complications.

Thus, if you are breastfeeding, then all of the above restrictions are relevant for you. If you are not breastfeeding, then only strength training can be left as a limitation, it is better to start it no earlier than 6 months after natural childbirth, and not earlier than a year after CS, or natural childbirth with ruptures (cuts).

When shopping in we guarantee pleasant and fast service .

Good luck and health!

Every young mother sooner or later (better, of course, early) asks an important question, when can I go in for sports after childbirth and what loads will be right?

It can be very difficult to figure it out on your own - during pregnancy, the proportions of the body, the shape of the chest, posture have changed, stretch marks that are not pleasing to the eye have appeared. How to get rid of them?

What to do after a caesarean section and how to deal with diastasis? Will training harm lactation? How to combine fitness and nutrition?

We talk about all this, as well as sports suitable for young mothers, in this article.

When can a nursing mother go in for sports after childbirth?

It is worth starting, adhering to the main rule - do not harm the body.

Of course, in the nine months of gestation, everyone gains weight: someone - to a greater extent, someone - to a lesser extent.

It depends on the usual sports activity before pregnancy, during it, and, of course, on who ate how much and whether they ate for two.

After the birth of a child, an increase of up to five kilograms is considered adequate - the rest go due to the weight of the child and amniotic fluid. The size of the mammary glands also increases, edema appears.

All this translates into sad numbers on the scales.

Some of the problems go away on their own, and some remain on the conscience of the woman. Therefore, at the first stage of returning to its former form, it is important to determine your departure from the norm.

To do this, we consider the body mass index (BMI): we divide our weight by the square of height. For example, 60 / (1.60x1.60) \u003d 23.4.

With a BMI less than 19, an increase of up to 15 kilos is considered acceptable (during pregnancy, of course); at 19-26 - up to 12; with a score of 26 and above, you should not have scored more than 9.

From this simple math, it becomes clear: if you put on more weight, the fat layers themselves will not resolve. It's time to head to the gym.

Where do breastfeeding mothers start?

This is the question we must answer in the second step.

Immediately after the birth of the baby, make yourself the right balanced diet, taking into account the advice of an obstetrician-gynecologist and pediatrician: if you are breastfeeding, diet and sports should not harm either you or the baby.

Some girls start training as early as a month after giving birth; others, especially if there was a difficult pregnancy and caesarean, have to postpone the start of classes for another two or three.

The recovery period depends on chronic diseases, pressure, normal physical form (it’s stupid to think that if you weren’t very active before pregnancy, your muscles will quickly recover), bleeding tendencies.

If you feel great, you can start at the moment the postpartum discharge stops.

In the case of a caesarean, you will have to avoid exercises for the press, various twists and planks for at least two more months.

It is also worth remembering that during the birth itself there is a slight deformation of the pelvic bones, spine and back muscles.

This suggests that classes should be light and measured, so Pilates, proper breathing practices, part of yoga asanas, gymnastics for the back, arms and legs will be an ideal option for restoring shape.

Many girls are interested in the question, when can I start classes after giving birth with stitches?

The answer is unequivocal - only after their removal and full postoperative recovery.

There is absolutely no need to provoke a discrepancy, bleeding and possible prolapse of the uterus.

And in the case of a caesarean section, for example, you can start training the abdominal muscles approximately six months after the operation.

Give up for a while from an active sports lifestyle in favor of proper nutrition and walks in the fresh air.

5 optimal sports for new mothers

Swimming

Why: exercising in water, you reduce the load on the spine, strengthen the overall muscle tone and improve blood circulation.

Aqua aerobics

Why: for the same reason as swimming. It is easier given to women with a lot of weight, works out the abdominal muscles and develops coordination of movements.

Pilates

Why: returns to tone sagging skin, fights our cellulite and unaesthetic stretch marks.

Yoga

Why: helps to relax, strengthen muscles, lose weight, overcome postpartum depression.

But it is important to know that not all asanas are suitable for you, but complexes specially designed for the recovery of young mothers after childbirth.

Walking

Why: along with cardio, excess fat goes away, all muscles are trained, incl. abdomen, legs and cardiovascular system are strengthened.

Tip: at the same time, exclude those sports where the body is forced to actively shake, overstrain and jump. These are running, cycling, volleyball, wrestling, karate, etc.

How to combine fitness and breastfeeding?

When you know that you can already play sports after childbirth, it is especially important to follow simple rules when breastfeeding so that training does not harm the baby's health:

1. Your training schedule should be combined with feeding. Ideally, you should start after your first morning feed, but before your breakfast. This is necessary so that the body produces less lactic acid, which gives an unpleasant taste to milk.
2. From too intense training, even with good health, you should refrain - training on simulators, with dumbbells and weights can lead to a decrease in the amount of milk.
3. Half an hour of training at the first stage will be enough, do not bring yourself to a nervous breakdown with photos of fitonies on the net and a wonderful quick return to their former form of podium divas.
4. You need to practice in a special sports bra for reliable fixation of the enlarged breast and in a bandage if there was a caesarean section.
5. Drink water during exercise and restore the balance of lost fluids.
6. After sports, lean on protein foods and reduce the amount of carbohydrates consumed. Eat more allowed hypoallergenic vegetables and fruits.

When can I play sports after childbirth with breaks?

The process of recovery and healing is individual for everyone, but if sutures were placed after childbirth, only a doctor can guide you, so it is especially important not to miss a scheduled examination by a gynecologist.

It may take up to six months for the body to fully get stronger and return to shape, otherwise there is a danger of seam divergence.

The only exception in this case may be Kegel exercises - they strengthen the muscles of the perineum and vagina, help overcome the problem of urinary incontinence and normalize blood circulation in the pelvis.

With normal childbirth, they can be performed the very next day.

With breaks - careful training begins 1-1.5 months after suturing, sometimes earlier.

It is important to monitor your well-being and the absence of discomfort.

And again, we repeat - the body of each woman is individual, do not be shy and do not be too lazy to ask the doctor if it is possible.

The first physical activity, when it is already possible to engage in gentle sports after childbirth for a nursing mother, the famous doctor Evgeny Komarovsky recommends starting with the most elementary:

1. Walk more often and walk with children
2. Standing More Than Sitting - That's How You Lose Twice as Many Calories
3. Find a girlfriend for joint shopping trips and sports, while talking you will not noticeably increase the distance traveled
4. Praise yourself for the regularity and fidelity to training
5. Takes them seriously and does not look for excuses from the series: “I am a mother, I have a child, I have no time”, because 99.99% of success is your desire and desire to return the body to its former attractiveness

Where to put the "pregnant" belly after childbirth?

If you did not stop exercising in the gym before and during pregnancy, the muscles will begin to bounce back in the first two weeks after childbirth and will hold the uterus, not allowing it to protrude.

In other cases, the stomach will have to be overcome.

In women who have not taken care of their body, such a protrusion can last more than two months, and after training to cope with sagging skin and stretch marks, you can not do.

When, after giving birth, should a nursing mother go in for sports and start doing those same exercises without abs?

If childbirth was natural and easy

Training of the abdominal muscles can begin when the discharge from the vagina completely stops.

It usually takes up to 8 weeks to fully recover. Do not rush into the training process immediately, increase activity and time gradually.

For caesarean section

You can start pumping the press after six months, when the scar on the uterus is fully mature.

With diastasis

In no case should you perform exercises aimed at training the rectus abdominis muscle.

Mild diastasis will pass quite quickly, but the attending physician will be able to tell you the degree of discrepancy and how to deal with it. Do not self-medicate and do not complicate your life.

8 first exercises

This affordable complex can be performed at home, lying in your own bed. Exercise after feeding your baby.

Charge smoothly, avoid sudden movements. Do each exercise 10-15 times, increasing the number of trips as much as possible.

1. We lay down straight. We straighten our arms along the body. On the exhale, we retract the stomach to the limit. Take a deep breath and relax.
2. We remain in the same position. We bend our legs at the knees. On the exhale we raise the pelvis, on the inhale we lower it.
3. Starting position lying. We spread our arms to the sides and raise the chest, while trying to close the shoulder blades. The head continues to lie on the floor or bed. On exhalation, we return to the previous position.
4. In the supine position, alternately bend each leg at the knee 10-15 times.
5. We turn over on our backs and make a "bike". We stop when we are tired.
6. Hands hold on to the back of the bed. We bend our legs at the knees. Without lifting your feet from the mattress, alternately put your knees on the right and left sides.
7. We perform the rotation of the feet in turn, raising them above the line of the abdomen.
8. And finally, we roll on the bed to the left and right.

These light exercises will help to slightly develop stagnant muscles.

Ideally, if you have the opportunity to leave your child to your husband/grandmothers/nanny a couple of times a week, sign up for swimming, because water is a real natural trainer that will quickly get you in shape.

To choose the right load and training complex, when you can already play sports after childbirth while breastfeeding, this video will also help you:

In this article:

During the period of bearing a child, the figure of a woman changes greatly - new fat cells appear, leading to a rapid weight gain. On average, for the entire period of bearing a child, expectant mothers gain from 10 to 15 kilograms. Which, of course, is very strongly reflected in the figure after childbirth.

But there's nothing you can do about it, it's the nature's way. Gaining excess weight only means that a woman after childbirth can provide not only her body with vital substances, but also the unborn baby. Of course, you can’t argue with nature, but after childbirth, a sagging belly, stretch marks, sides, etc. remain. Naturally, this is very upsetting for a woman, she begins to think that she has ceased to be sexy for her soulmate and that she urgently needs to regain her former weight and adjust her figure.

However, it is not so easy to return to former forms after childbirth. There can be no talk of various express diets and fasting, as this can cause the loss of breast milk, which is necessary for the child during the first months of his life. Heavy loads are also dangerous for the body in the postpartum period. He needs at least 4-5 months to recover. For the first six months, the muscles are very vulnerable and the probability of their stretching even with small loads is very high.

Sport is the only option that will allow you to quickly put the figure in order. But here, too, recommendations should be followed so that sports after childbirth are beneficial, and not harmful.

When to start?

Before starting to actively engage in sports, it is necessary to go to the antenatal clinic and obtain medical approval. The recovery period after childbirth is individual for each woman. Some people need 2-3 months before starting to run, and for some, 5 months is not enough for this.

But according to experts, you can start doing light gymnastics within a few weeks after giving birth, gradually increasing the load. At the same time, clothing should be comfortable, not constrain movement and support the chest. Only 10 - 15 exercises a day will help the body tune in to more serious stress.

Light gymnastics includes squats, torso turns to the left, right, forward and backward, an exercise called "windmill" and walking in place.

What sports can you do right after giving birth?

In the postpartum period, it is recommended to avoid strong physical exertion. Therefore, in order to put your forms in order, such sports as walking, Pilates, aqua aerobics or swimming, belly dancing are suitable.
Water sports interact with all muscle groups, while the body does not feel tired at all. Moreover, you can go in for swimming or aqua aerobics already 2-3 months after giving birth. In addition, you can visit the pool with your baby, teaching him to swim from an early age, which will have a very positive effect on his health.

Aqua aerobics includes four phases: warm-up, warm-up, intensive part and relaxation. You should do it regularly, at least several times a week, doing the exercises consistently. At first, it will be enough to perform each exercise 5 to 8 times, then gradually increasing the load.

By learning the technique of belly dancing, you will be able to remove the sides and stomach in the shortest possible time. You can start exercising as early as 4-5 weeks after giving birth. Regular exercise will tighten the skin of the abdomen and remove the orange peel from the buttocks (cellulite). Also, belly dancing has a beneficial effect on the body and the body as a whole. Posture improves, the muscles of the buttocks and abdomen are strengthened, and the hormonal background of the body after childbirth is adjusted.

What sports should not be involved

Naturally, after childbirth, one should not get involved in those sports that have a heavy burden on the body. The hormonal background of the body has not yet been rebuilt, there is a huge load on the heart. And besides, this does not have a favorable effect on lactation - the amount of milk can significantly decrease or even disappear. And breastfeeding a child in the first months of life is simply necessary.

These sports include: running, cycling, weightlifting and athletics, tennis, volleyball and others. Giving such loads to your body should be 10 - 12 months after childbirth and only after the approval of the doctor.

How to increase the load

To achieve your goals, for example, to lose weight or increase body tone, playing sports, you must constantly increase the load on the body. This increases the efficiency of classes - the weight goes away faster, and the body is tightened.

The female body after childbirth is weakened, so the increase in physical activity should be gradual. You should start classes with regular performance of 5-10 exercises per day for one week. Then, every 7 days, add 1-2 exercises to gradually increase the load and achieve the goal.

Most women in the postpartum period due to hormonal changes are in a depressed state. Therefore, it is very difficult for them to force themselves to move. However, even performing the simplest exercises will allow a woman to feel a surge of energy and subsequently set her up for a serious fight against extra pounds.

How to combine physical activity and childcare

If you think that playing sports and caring for a child are two incompatible activities, you are mistaken! On average, it will take you about 20-25 minutes to complete the exercises. Therefore, you should find time for sports. Running to cook or clean up immediately after the baby has fallen asleep is not worth it. Household chores can be postponed or you can ask relatives to help you.

To date, there are a huge number of fitness schools for young mothers, where classes take place directly with the child. Classes in schools will allow you not only to get in shape, but also to spend more time with your child.

If you don’t have the opportunity or desire to go to the gym, you can find video tutorials on the Internet and exercise after childbirth on your own.

Walk with your baby more often, alternating fast walking with slow walking. 20 minutes of walking burns approximately 150 - 200 kcal. Therefore, walking in the fresh air with your baby, you take another step towards success and provide yourself with a good mood for the whole day!

Useful fitness video for mom

Returning the previous shape and size of the body after childbirth is a problem not only for those who play sports professionally, but also for everyone who keeps up with the requirements and demands of modern life. The answer to the question of what kind of sports you can do after childbirth is of interest to most young mothers.

What to choose and how to perform the exercises so that the result is maximum? "Three whales" in the issue of sports after childbirth: the desire to regain the previous forms, constancy in training, a gradual increase in physical activity.

What happens to the body during pregnancy and after childbirth?

Bearing a child reshapes the entire body of a woman in favor of the full development of the baby.

The level of estrogen and progesterone, the main female hormones involved in metabolic processes, is falling. This leads to rapid accumulation of body fat.

Also, weight gain is explained by possible edema, increased blood volume, an increase in the mass of the mammary glands, the growth of the child and the surrounding fetal membranes.

After childbirth, a large part of the mass gained by a woman goes due to:

• loss of amniotic fluid and a certain amount of blood;
• weight of the born baby;
• discharge of the placenta.

If the expectant mother had edema, they subside during this period, as it becomes easier for the kidneys to work. But the fat layer will not disappear on its own.

Going in for sports after childbirth is the push that will allow you to lose "excess" in a short time, because strict diets are not recommended for nursing.

When can classes start?

It is not difficult to determine the period when after childbirth you can play sports - focus on well-being and the state of the body.

If you are not confirmed to have postpartum depression, and caring for a child does not tire you too much, the body itself will give a sign.

Continued postpartum discharge? So, the time for sports has not yet come. If the birth was by caesarean section, you should avoid increased stress, especially abdominal exercises, for 6 weeks after the operation.

Choosing the type of physical activity, the main thing is not to overdo it. After the birth of a child, a woman experiences a slight deformation of the bones of the pelvis, chest, spine and spinal muscles.

Therefore, the woman in labor experiences minor pain in the listed organs, which persists for 1-2 months.

Also, the occurrence of an additional psycho-emotional outburst and the transferred stress leads to quite normal manifestations of discomfort and lethargy after a difficult process of childbirth. This is a natural, residual postpartum condition that will pass. Of course, this will make it somewhat difficult to restore the forms at first.

Obstetricians on the question: “How long after childbirth can I go in for sports?”, Express the opinion that the sooner you start, the sooner the body will return to pre-pregnancy norm.

But, since all cases are individual, the district gynecologist should give the go-ahead for sports after childbirth.

Physical activity in the postpartum period

At first, a woman may experience involuntary urination when coughing, laughing, or sneezing. This is a sign that the obturator muscle in the bladder has stretched slightly during pregnancy.

Kegel exercises will help to cope with this problem:

1. Squeeze your vagina hard 15-20 times twice a day.
2. Release urine in doses, alternating portions with vaginal compression.

If the birth took place with complications, ruptures, or a caesarean section was performed, the “rise” from the hospital bed should be done gradually, but try to get back on your feet as soon as possible.

Start with simple "walking" walks around the ward, this will help to avoid thromboembolic complications and adhesions. Read more about complications after caesarean section→

Physical education should be done from the first days after childbirth, increasing the load on the body gradually and accurately. Some useful tips:

• empty your bladder before charging;
• do exercises after feeding the baby;
• make sure that the temperature in the room at the time of class is 18-20 degrees;
• choose loose clothing that does not restrict movement;
• after each group of exercises, it is necessary to lie on the stomach, this contributes to the early contraction of the uterus and a decrease in the volume of the abdomen;
• move smoothly, as if in slow motion, without sudden lunges.

For women who are accustomed to an active lifestyle and want to return to society as soon as possible, the question is: “Sports after childbirth, when can I start?” is of fundamental importance.

We offer a set of simple exercises for those who wish to bring their appearance in line with the requirements of modernity. You can start classes, in the absence of complications, after discharge from the hospital. They are carried out in a prone position (on a bed or mattress).

A set of simple exercises:

1. Hands lie along the body. We exhale - we retract the stomach to the limit. Inhale - relax.
2. Lying position. The legs at the knees are bent, exhale - the pelvis rises, inhale - falls.
3. Lying on the bed. Hands to the side. We raise the chest, trying to close the shoulder blades without lifting the head from the pillow. Exhale - return to the starting position.
4. We lie on our stomach. We bend each leg at the knee alternately 10-15 times.
5. Lying on your back, perform the exercise "bike". We finish when we are tired.
6. We take the side of the bed with our hands. The legs are bent at the knees. Without taking your feet off the mattress, we make alternate tilts of the legs closed together to the left and right 5-10 times.
7. Rotation of the feet raised above the abdomen. 10 times with the left foot, 10 times with the right.
8. Rolling on the bed. Turn sideways, first to the left several times, then to the right.

Even those who were professionally involved in sports before childbirth should not be zealous from the first days. Everyone needs to start the same way, gradually increasing the load.

What sports are allowed after childbirth?

Experts in the field of medicine do not advise starting sports immediately after childbirth. For some, it takes one month to recover, for others, even a year is not enough.

What you need to consider when deciding what sports you can do after childbirth:

• age;
• body condition;
• availability of home conditions for classes.

The ideal solution for body shaping is dance. Oriental belly dance is specially designed for "sculpting" forms in problem areas. Soft, smooth movements of the arms, legs and torso are an excellent remedy for restoring blood flow in the joints of the limbs and strengthening the muscles of the chest and arms.

Swimming. You can swim 2-3 times a week, if the uterus does not bleed, there is no pain syndrome. Water is a universal natural trainer that makes the muscles of the legs, arms, and torso work. It is in water that the highest "return" of calories is achieved!

Each exercise for different problem areas is repeated 5 to 10 times. Training in the pool should be started from 15-20 minutes, gradually increasing the load and training time up to an hour.

Pilates is a gentler form of fitness available at home. Constant practice of this sport involves the abdominal muscles, making it perfectly elastic and rigid with regular loads. Exercises for the spine form a graceful posture, remove lateral deposits in the waist and hips.

What sport is contraindicated after childbirth?

For some women, the question is: “Sports after childbirth, when to start”? has a special urgency. These are female athletes, their recovery time is reduced to several months, after which they again begin active training.

In some cases, this is permissible, but medicine is against the passion for weightlifting, long runs, tennis, cycling.

Do not forget that the main task of a young mother is to raise a healthy baby. Each woman should independently form a schedule for herself when she can start playing sports after childbirth, commensurate with her capabilities and strengths.

After the birth of a childmany women notice changes in their figure. Due to breastfeeding, diets disappear, and even proper nutrition does not save - after all, the most harmless products can negatively affect the baby through mother's milk. The only way out is to start training. H and what type of physical activity to choose, read in this material.

How the female body changes during pregnancy and after childbirth

From the first weeks of pregnancy, a woman feels the changes happening to her body:

• Weight is gradually gained due to the growth of the baby, amniotic fluid, edema and an increase in the amount of lymph and blood.
• The fat layer on the abdomen, buttocks and thighs increases due to a decrease in the level of female sex hormones.
• The hip bones separate to make the birth as easy as possible.
• It becomes difficult to keep your back straight, the ideal posture is replaced by stoop, pain in the spine.
• The skin and abdominal muscles are stretched, stretch marks appear.

But not everything is so sad, because most of the health problems and cosmetic defects will disappear after childbirth.

The remaining imperfections can be corrected with the help of sports, cosmetic procedures, massage, and after breastfeeding - with the help of diets and proper nutrition.

But how to determine whether it is already possible to start exercising?

Signs Your Body Is Ready to Workout

In order for physical activity to benefit, and not harm, you need to know the main indicators of your body's readiness for sports loads.

When can I exercise after childbirth:

• The minimum period when you can start training after giving birth naturally is eight weeks.
• The bleeding stopped after the baby was born.
• If there is an episiotomy or rupture during natural childbirth, the stitches have already been removed and the gynecologist has confirmed that you are healthy.
• Lessons sports after caesarean section can be started whentake at least 6 monthsand the suture on the uterus will completely heal. After all, this is a full-fledged abdominal operation, after which complications are possible, such as rupture of the seam.

Apart from these signs, you need to listen to your body to understand whether it is time to resume training and return to the previous level of life.

If a woman has pain or heaviness in the pelvis, back, chest or muscles, then this is a reason to postpone training. A young mother feels lethargic, her psycho-emotional state is unstable, tears or irritation often appear - this is the reason for starting sports a little later than the scheduled time. After all, pregnancy and childbirth is such a complex process for any woman that it requires the concentration of all the forces of the body. A long period of recovery is needed after the overload, both physical and emotional.

To When can you exercise after childbirth while breastfeeding?mother, many women are interested. Indeed, with too much physical exertion, milk can disappear. But if you are not a professional trainer with the appropriate loads, then sports exercises will not hurt you. The wishes for the start of classes coincide with the recommendations for the rest of the girls who have given birth - not earlier than 8 weeks after the birth in a natural way and 6 months after the resolution of the burden with the help of caesarean.

What sport after childbirth choose

Not all sports exercises are suitable at an early stage of recovery after childbirth. You need to start training with the simplest activity, gradually moving to more intense loads. The safest postpartum activities are walking, Kegel exercises, and swimming.

Kegel exercises

The most acceptable physical activity, if there is no direct prohibition from the doctor, is Kegel exercises. They are allowed as early as six weeks after birth. Thanks to the development of the American gynecologist Kegel, the pelvic floor muscles are restored, the size of the vagina is reduced, hemorrhoids can go away, the abdominal muscles are strengthened, urinary incontinence disappears.

Way s performing Kegel exercises

The first part can be done anywhere in any position. It is necessary to squeeze the muscles of the small pelvis with force and hold them in this position for 20 seconds, then release. You need to do at least 5 approaches. During the day, you can perform from 3 to 5 times.

The second part of the exercises is done during urination. Just try to interrupt the flow of urine several times by squeezing the pelvic floor muscles.

Ho d b b

One of the safest types of physical activity for a woman who has recently given birth is walking. Many do not consider hiking as a sport, but in vain. While walking, not only the muscles of the legs and hips come into tone, but also the press, which is important for recently born mothers. During a quiet fifteen-minute walk, about 100 kcal are burned. It is also important that this sport has minimal contraindications and is useful for everyone, from young to old.

If you are not sureactively, start with walking. Just ride a stroller with a newborn baby through the park at a calm pace - this is both physical activity and clean air that a child and his mother need.

Swimming

Exercises in water - swimming - has a beneficial effect on the whole body, due to the uniform pressure of water on all parts of the body. The optimal load is given to the muscles, blood circulation in the body increases. Just wait until the end of the rest period of eight weeks, and if the bleeding is over, feel free to go to the pool.

The best exercise for the press after childbirth

The most affected area during pregnancy is, of course, the abdomen. In addition to the fat layer, the abdominal muscles are greatly stretched. You need to know that regular abdominal exercises, such as sit-ups, do not help contract the rectus muscle. The exercise “Vacuum of the abdomen” or, in other words, “Koschei” will help to make the press flat again.

It is also worth noting that if a young mother had a divergence of the rectus abdominis muscles during pregnancy, which is called diastasis, it is absolutely impossible to do classic abdominal exercises with a torso lift. From these types of exercises, diastasis will only increase. But doing a “vacuum” is not only not prohibited, but on the contrary, it is useful, since this activity reduces the divergence of the rectus abdominis muscle.

How to do the exercise "Vacuum"

"Vacuum", just like Kegel exercises, is done anywhere and everywhere. At home, on the street, sitting, lying - as it will be more convenient for you.

For a vacuum, the most important thing is proper breathing. It is necessary to take a deep breath, and as you exhale, pull the stomach to the spine while lifting the chest up. The back should be straight. Hold this position for 10-20 seconds and repeat several times.

Do a vacuum in the abdomen after childbirth several times a day with 3-5 approaches, and you are guaranteed a flat tummy.

plank

This exercise is deservedly popular with women who have recently given birth. After all, almost all muscle groups participate in its implementation - abs, buttocks, back, arms. 30-60 seconds of planks a day will get you in shape very quickly.

Plank execution

Lie on your stomach, put your feet on your toes, lean your forearms on the floor and raise your entire body so that only your toes and forearms are the fulcrum. Stay in this static position for about 30 seconds. Add a few moments daily to bring the bar up to a minute.

The danger of early start to exercise after childbirth

If you start physical activity before the body of a girl who has recently given birth returns to normal, this can lead to many complications. In particular, prolapse of the uterus, bleeding, increased pain in the pelvic region and back. In this case,?

Do not listen to all those who say that women used to give birth in the field, get up immediately after giving birth and continue to plow, do housework with a baby at the ready. There are many confirmed historical facts that say that by the age of 40, women, after such an inattentive attitude to their own bodies, looked like deep old women, with uterine prolapse and many other diseases.

Believe me, the extra few weeks of rest after childbirth will not make you less attractive in the eyes of a loving partner. But your body will thank you by faster recovery of pre-pregnancy forms when you start training.

Finally

H How long after childbirth can you play sports, each girl decides on her own, with the permission of her gynecologist.Remember that you and your body are beautiful in any condition, especially for women who have recently given birth. Despite the fashion that changes every decade, only nature creates what is really beautiful - the softness and tenderness of young mothers. Sports should be fun. If physical exercises drive you into melancholy and depression, there will be no sense. In this case, it is better to try other recovery methods, such as cosmetology, physiotherapy, massage, or even abdominoplasty. Or, alternatively, love yourself for who you are.