The first six months of motherhood are the most difficult and pass by in a blur - between the feedings, diaper changes, sleep deprivation and the new challenges which come up daily. Many new moms wish to get back to their active life despite the new responsibilities and are ready to exercise to regain their strength and energy. Your body undergoes many changes during pregnancy and after delivery, which will take time to heal. Give yourself enough time to get adjusted to your new body before you start any kind of physical exercise and activity.
1. When can you start exercising?
If you have had a normal vaginal delivery and have exercised all through your pregnancy, you can safely do some light exercise like walking, stretching, yoga, modified push-ups, within a few weeks after delivery. In case of any pain or discomfort, stop exercising and consult your gynaecologist. In case of a C-section, check with your gynaecologist before you begin exercising. The C-section incision takes several weeks to heal and may hurt during workouts. Hence it is best to avoid workouts for at least 8-10 weeks. Light aerobic exercises like walking at a slow pace is encouraged since it promotes healing and helps prevent complications.
2. How often can you exercise?
Take it slow. Never overdo any exercise. Too much too soon will cause unnecessary and unwanted complications. You will end up feeling exhausted instead of being energized. Your muscles start feeling sore and you may experience soreness in every muscle and joint of your body while exercising. Start with a light exercise for 10 minutes a day, and slowly increase the frequency and intensity as the weeks progress. Go slow and pick up pace as you feel more comfortable.
3. Get your Kegel on
Pregnancy and childbirth can weaken your pelvic floor muscles, causing uncomfortable pelvic pressure and unwanted urine leakage. Kegels are the simplest and most effective way to tone those muscles back into shape. Focus on strengthening your core abdominal muscles and your pelvic muscles to regain your strength.
4. Postpartum exercises
While the need to get fit is a must, you need to know the right kind of exercises that can be done post-delivery. Here are a few new mommy-approved exercises that you can start with post-delivery.
a. Gentle Flow Yoga
Gentle flow yoga is a type of gentle yoga which helps you relax with an easy, satisfying workout. It starts with fundamental yoga poses followed by a carefully curated sequences of poses with transitions to different poses. This makes you feel like you literally are flowing through your flow yoga class. Gentle flow yoga helps you build stability, while releasing your stress and tension and makes you feel completely relaxed. Breathing techniques combined with easy poses, helps you create a sense of a rejuvenated union between your mind and body. Restore your physical and mental balance with the help of gentle flow yoga.
b. Core Flow Yoga
Core flow yoga is a combination of short and to the point yoga poses to help fire up your core. Work your core from the front, back and the sides using different yoga poses like boat pose, locust pose, and side plank. Core strengthening helps you to get fitter and makes you feel energized and rejuvenated.
Pregnancy is not an easy change and along with physical changes, there are many other emotional and mental changes as well. Do not think of the number of exercises or the amount of time that you are exercising for. Your only aim should be to feel good after exercising and feel energized to be able to enjoy motherhood with your little one.