It is necessary to distinguish whether you have a normal birth or a cesarean section. In the second case, the effort starts more slowly; some exercises – for example, to strengthen the oblique abdominal muscles – are included in the exercise plan up to 3-4 months after delivery.
In the case of normal birth, you can start exercising at virtually any time if you do not feel any pain and feel it. But it is always best to consult your doctor before you start. He knows your current situation, what will benefit you, and how you could cause complications.
STRETCHING
Scientific studies show that women who start moving correctly after giving birth are less at risk of postpartum depression. Thanks to exercise, the body also regenerates faster and helps prevent other problems like back pain or urinary retention problems.
But it is necessary to choose suitable activities. Aerobics and jogging are not recommended in the first three months after giving birth. During this period, muscles and joints need time to recover after pregnancy and childbirth.
Shortly after childbirth, it is recommended to perform special exercises focused on problem areas that are strengthened, stretched, and relaxed.
It is important to start moving slowly and slowly. Listen to your body, and increase the load gradually. As soon as you feel any pain, stop exercising immediately.
FOR STRETCHED STRAIGHT ABDOMINAL MUSCLE
Lie on your back, bend your legs, and cross your arms over your abdomen so that both halves of the straight abdominal muscle contract to the centre while lifting your head. Take a deep breath and, when exhaling slowly, lift your head slightly forward to go back.
ON THE LOWER ABDOMEN
Kneel on all fours, and your back must be level. Inhale, tighten the pelvic floor muscles with exhalation. Hold for ten seconds and let go, don’t forget to breathe. Repeat the exercise ten times.
ON THE ABDOMEN, BUTTOCKS, AND THIGHS
Lie on the back of your back. Bend your knees and press your entire surface on your feet. Inhale and exhale the pelvic floor muscles and navel. At the same time, start lifting the pan into the air as high as possible. Hold for five seconds while breathing normally. Slowly put your pelvis back, then relax your pelvic floor muscles. Repeat ten times.
ON THE HIPS
Lie on your right side and pull both knees to your chest. Inhale and exhale the pelvic floor muscles with exhalation. Keep your ankles together and raise your left knee to the ceiling. But don’t turn your hips. You may only be able to lift your knee slightly. The range of motion can only be small. Hold for five seconds and then return the knee. Repeat ten times on each side.
FOR OBLIQUE ABDOMINAL MUSCLES
Lie on your back, lift your bent legs and press your hips against the mat. Put your right hand behind your head, your left arm at an angle in front of you, and pull out briefly in its direction ten times. Repeat on the other side.
WALKING AND MOVING WITH A STROLLER
You can also get in shape thanks to walks with the baby. Pushing a stroller is an effort involving almost all muscle groups. Later, you can try rollerblading, and gradually, with the consent of a doctor, you can include other activities. The ideal form of exercise is yoga, Pilates and after the sixth week, also swimming. We Will also use special exercise aids, such as gymnastics, and unique exercise aids like gymnastic balls and overalls.
WHEN YOU ARE FIT, TRY RUNNING
Once you have been in your sixth trimester and you are lovely, you can, after consulting your doctor, include the activities you were used to before giving birth.
If running included, you don’t have to despair that you have to forget about it with the baby. When you buy a pram that is adapted for this, you can also run with a baby. Which one to choose? You can try, for example, the Thule Glide 2 pram, which was specially designed for runners, and it doesn’t matter if you or a partner are going to run with it.
It will suit you both because it has an ergonomic adjustable handle; your crumb will appreciate the excellent suspension and a safe and comfortable seat with five-point straps. Remarkable is also a large storage basket, where you can hide everything you need for yourself and crumbs. You can use the stroller on any terrain.
Take a look at the gallery for clever helpers which will make it easier for you to play sports with children:
DO YOU MISS THE BIKE? TAKE A LOOK AROUND THE CART
Do you love cycling, but you can get a taste of it with your baby? Don’t despair that you will have to wait until it gets into the bike seat and look for a bicycle. Such a multifunctional Thule sports wheelchair will do you an excellent service.
You can use the wheelchair both for cycling and walking or running; you can even use it for skiing. So you can no longer excuse yourself for having a small child, and because of that, you can’t play sports.
The truck has a manually operated disc brake, adjustable suspension, and padded seats for a comfortable ride. There is also a tail light for your and your child’s safety. You can choose between several types.
Just select the one that will suit you. Just be careful; the cart can be used with a baby that is not yet seated, only with an “infant sling” insert; however, in this case, we only recommend walks. When using the wheelchair behind the bike, your child should already be firmly seated and have a helmet on his head.
