Having a baby is a very special feeling for every woman. Your perspective towards life changes with the entire experience right from your first day till the time when you deliver your sweet baby. But along with those changes, another thing fluctuates a lot during pregnancy–your body weight.
You might have been a fitness freak before your pregnancy but now you may have some extra weight on you, and to get back to your previous shape, you must maintain a healthy lifestyle along with a perfect post-pregnancy workout plan.
First of all, you are not the only woman who is facing the problem of gestational weight gain, so don’t feel bad about yourself. Be proud of this body changes because you have borne a child- the biggest miracle in this universe.
In fact, there were 4.71 million births in the year 2020 so you are among 4.71 million mothers who are facing this issue. But yes it is very important to be healthy after your pregnancy as it will help both you and your child. It is hard to lose weight after giving birth because now you also have to take care of your little one all the time and of course, there’s the added problem of hormonal changes.
So, we are going to discuss some post-pregnancy workout plans in this article but before starting, we want to tell you something. Your body is not the same as it was before your pregnancy, so you have to take your workout easy and you cannot rush. Don’t bear any unreal expectations and know that it will take more time to be back in perfect shape. Also, before starting the postnatal workout, it is very important to consult with your doctor, especially if you have undergone a c-section delivery. Your incisions need to heal properly before you can undergo physical exertion.
All about the postpartum workout plan
What is the post-pregnancy workout?
In a post-pregnancy workout plan, you train your body to lose some extra fat that you may have gained during your pregnancy or gestational period. As per The American College Of Obstetricians and Gynecologists, the post-pregnancy exercise is important for every woman as it will boost her energy, help her to strengthen and as well as tone the abdominal muscles.
As per ACOG, you should at least give 150 minutes per week to your workout routine. This means you will only have to give 20-30 minutes a day after your delivery to get back to your previous shape. This is highly beneficial because new mothers don’t have much time to spare.
When are you ready to start your postpartum workout?
If you had a normal healthy delivery, you can start your workout after a week or so depending on the rate of your healing, but it is recommended to take a rest for at least 6 weeks and start when you feel healthy and confident enough to work out. If you have a C-section (Cesarean birth), then it is good to ask your doctor when you can start working out. Your doctor will guide you on how to start working out after birth. So, do not begin with any exercise plan without your doctor’s approval as it is very dangerous and it can severely affect your health.
Post Pregnancy Workout Plan
1. Brisk walking
It is the best way to start your workout journey. It can help you to raise your heart rate and start sweating, which will eventually help you to burn calories.
2. Kegel exercise
After delivery, your pelvic muscles become weak, and Kegel exercise is something that can help you to strengthen your pelvic muscles. We know it is hard to take out time to exercise after you have a baby and that is why we suggested you try the Kegel exercise. It is very convenient and you can do it anywhere and at any time you want.
3. Dumbbell exercise
If you don’t want to go to the gym, these dumbbell workouts are more than enough for you, but you are not allowed to hold more than 9 kg during the weeks immediately after your delivery.
Some quick dumbbell exercises to try are tripod row- grab your dumbbell in both hands and get down on all fours. Extend your right leg out while pulling the leg arm towards your chest. Change the leg and hand position and repeat it for 10 to 15 reps.
The other exercise is Fly to trio- lie on your back and hold your dumbbell in each hand, keep your feet on an exercise ball or even a wall. Lift your arms over your chest with your palms facing each other and the elbows bent at 90 degrees.
You can also sit on an exercise ball or chair and do a bicep curl.
4. Abdominal exercise
Every woman wants to lose belly fat after their delivery but you have to confirm with your doctor if you are ready to do abdominal exercises or not since these exercises can put strain on your incision. If they give a green flag, then you can try some of the easy abdominal exercises like – plank and gym ball crunches. A point to note is that if you are still breastfeeding your child, then you have to manage the calorie count for breastfeeding too.
5. Your baby can be your next workout partner
We know it is hard for you to leave your baby to go to the gym, and many women don’t work out because of this fear. Also, a newborn needs constant monitoring, feeding and diaper changes- make it impossible for mothers to stay away from them for an extended period of time.
But don’t worry, there are some postpartum workouts that involve you and your baby, so it is a win-win situation! Exercises like curls, reverse curls, or overhead presses can be done with your baby as your companion. And if you want, you can simply go for a walk with your baby in the stroller—even that’s an exercise!
Some tips to get success with your post-pregnancy workout routine
1. Get some rest
It is hard to get some rest after delivery because there are so many things to do! But you need to take some rest as your body is still recovering from the labor.
2. Stay hydrated
It is very important to stay hydrated because you are breastfeeding your child and also working out. So, an ample amount of water is a must for you.
3. Set realistic goals
Your body is not the same as it was before, it is very important to set some realistic and easily achievable goals because if you set something hard and don’t achieve it, you will feel demotivated, which is not a good thing. That is why you need to set some realistic goals before you begin to work out.
4. Do not compare yourself
It is common for all of us to compare ourselves with the Instagram influencers we follow oh-so-passionately. But now that you are a mom, stop doubting yourself by watching those Instagram reels where a postpartum woman turns stick thin only a few weeks after her childbirth. Comparing yourself with others is not a great idea because each woman’s body is different, the metabolism rate is different and the weight they gain is different. Only focus on your goals and your body.
Postpartum exercise is very important for every mother as it helps you both physically and mentally. You have to be patient because it is going to take some time. Start slowly and be regular with your workout.
And remember, love this period and be present in the moment.