These are the most frequently asked questions I get asked.
- When Can I Start Exercising Post Pregnancy?
- Can Exercise Help Months or Years Post Pregnancy?
- How Do I know Which Exercises To Do?
I could write an article on each but I will try to answer these questions thoroughly in this short article.
Ideal for 0-5 years post pregnancy.
I firmly believe that every post natal female should start a specific exercise program sooner rather than later after giving birth. It is crucial for recovery after your pregnancy, labor and birth.
Post pregnancy exercises will reduce back and hip pain, reduce muscular aches whilst breastfeeding, decrease abdominal separation-diastasis recti*, improve posture and allow you to get back into your regular exercise program.
Did I also mention that it will help you get back into your jeans too?!
If you have exercised during your pregnancy then you should still be fit and strong so your recovery will be much faster than that of a non- exercising female.
If you have a normal vaginal birth you can start exercising quickly and you can assist your recovery with the correct exercises.
If however you have had a ‘C’ section delivery then you cannot start an exercise program until 4- 6 weeks, 8-12 if you haven’t exercised during your pregnancy. You may start exercising earlier after a ‘C’ section from 4 weeks if you exercised specifically up to the birth of your baby. You could start an exercise program from 4-6 weeks post.
Once you have started to exercise try not to set a routine and don’t expect too much. You and your baby need time to adjust. Your baby may wake frequently through the night, be unsettled during the day, they may need feeding at regular intervals or you may struggle to nurse.
All of these factors can make you feel tired. You need to feel rested so not tired when you start your exercise routine.
You need to be relaxed and focused when you perform your re-habilitation exercises.
A definite Yes. This fantastic 12 Week Post pregnancy Exercise Program is specially designed for post pregnancy mums. You can start from five days post birth or up to 3 and 4 years Post! So whenever you feel you can tear yourself away from your little munchkin, Pregnancy Exercise is ready to guide you back into shape.
You can start exercising from 5- 7days depending on the birth you have. This is not strenuous exercise
You are best to start off with Post pregnancy exercises like the ones in the 12 week Program available on this site
The re-habilitation exercises are crucial in your post natal recovery. The exercises will target your core and hip muscle groups and concentrate on decreasing abdominal separation-diastasis recti* and activation of the pelvic floor muscles.
I believe that no exercise should be performed until you have lower abdominal-T.V.A transvers abdominal activation. You should and can start thinking about activating this muscle group, as quick as 1-2 days post birth unless you have had a ‘C’ section.
Contact me if you have any questions relating to this article, firstname.lastname@example.org
The Pregnancy Exercise Program has taken years to develop. It's packed full of advice and ALL the information you need to stay healthy and active during your pregnancy. Program is available globally at http://pregnancyexercise.co.nz
Post - Pregnancy Support Band
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Use current clothing size - adjust for pregnancy gain if ordering early in your pregnancy.
USA 2 -12
AU 32 - 36
UK 32 - 36
USA 32 - 36
AU 16 - 22
UK 16 - 22
USA 16 - 22
AU 36 - 44
UK 36 - 44
USA 36 - 44