Hello, mama! Congratulations on your new bundle of joy.
This is a beautiful, transformative time filled with snuggles, smiles, and a whole new appreciation for sleep. It’s also a time when you may start to think about working out postpartum and getting back into an exercise routine. But with so much information (and misinformation) out there, where do you start?
Don’t worry — your friends here at HATCH have your back. We’ll walk you through what you need to know about easing back into fitness in a way that’s safe and supportive for your body.
Understanding Your Body Postpartum
One of the first things to keep in mind is that your body has undergone some incredible changes in the past nine months. Your abdominal muscles and pelvic floor have stretched and shifted to accommodate your growing baby and assist in delivery. This can leave your core feeling weak, and you might be dealing with a condition known as diastasis recti, a separation of the abdominis muscles.
Whether you had a vaginal birth or a c-section can also impact your recovery. For instance, vaginal deliveries may lead to concerns like incontinence and pelvic organ prolapse due to the strain on the pelvic floor.
Cesarean deliveries, on the other hand, can involve a longer healing process due to the surgical incision. Each path has its own unique recovery timeline, but we’re here to help you navigate it.
When Can You Start Exercising Postpartum?
The big question on your mind might be, “When can I start exercising?” The answer often depends on your type of delivery and individual healing process.
However, as a general rule, experts recommend waiting until after your six-week postpartum checkup before jumping back into your pre-pregnancy workout routine. This gives your body a chance to heal and allows your healthcare provider to assess how you’re doing.
In some cases, like after a cesarean, your OB-GYN may suggest waiting a bit longer. Always remember, it’s crucial to get the go-ahead from your healthcare provider before embarking on your postnatal fitness journey to make sure you’re staying safe.
Starting Your Postpartum Workout
Your body has done a remarkable thing, mama, so it’s vital to ease back into exercise gently. It’s generally recommended to start with low-impact activities like walking, pelvic floor exercises, and gentle stretches. If you’re breastfeeding, keep in mind that high-intensity workouts may impact your breast milk supply, so take it slow.
Kegel exercises, which target the pelvic floor muscles, can also be helpful, especially if you’re experiencing urinary incontinence.
Rebuilding Your Core
Targeting your abdominal muscles can be tricky postpartum, especially if you’re dealing with diastasis recti. Traditional exercises like sit-ups and crunches aren’t recommended initially, as they can make the condition worse. Instead, consider working with a physical therapist who can guide you on the right exercises to safely strengthen your core.
Pilates can also be a fantastic low-impact way to work your core and overall fitness level, as long as you’re following the direction of your doctor or physical therapist.
Cardio and Strength Training
Once your healthcare provider gives the all-clear, you can gradually reintroduce cardio and strength training into your workout routine. Cardiovascular exercise like brisk walking or even jogging with a stroller can boost your mood and energy levels — a bonus for any new mom!
Light weight lifting — with an emphasis on “light” — can help rebuild muscle tone lost during pregnancy. Always listen to your body and remember it’s not a race — your well-being is what matters most.
Don’t Forget Mental Health
Regular exercise isn’t just good for your physical health — it can do wonders for your mental health, too. Physical activity has been shown to alleviate symptoms of postpartum depression and improve overall mood.
If you’re feeling low, know you’re not alone and consider seeking help from a mental health professional. You’re doing an incredible job, and taking care of yourself is one of the best things you can do for your new baby.
Practical Tips To Get Back Into Exercise Post-Pregnancy
Now that we’ve covered the basics, let’s dive into some practical tips to help you transition back into a regular exercise routine in a way that feels good and empowering.
Dress for Success
Investing in comfortable workout gear can make a world of difference. Consider our Fp Movement X HATCH-Feel Good Maternity Short. Super stretchy and comfy, these no-nonsense staple bike shorts feature a wide waistband that fits easily on or below the belly.
This can help make your postpartum fitness journey much more comfortable. Plus, the moisture-wicking and ultra-breathable fabric will keep you cool even during workouts.
Find a Workout Buddy
Exercising can be more fun and motivating when you have a companion. Consider partnering up with another new mom or friend. You can support each other and share experiences.
Mix It Up
Doing the same exercise routine can get monotonous. To help avoid this, mix up your workout routine with different types of exercises like cardio, strength training, yoga, or Pilates.
Set Realistic Goals
You’re not just bouncing back; you’re moving forward into a new chapter of your life. Set realistic fitness goals that reflect this. Remember, it’s about progress, not perfection.
Prioritize Self-care
Your well-being matters —make sure to prioritize self-care and rest as much as you do your workouts. Listening to your body is crucial during this postpartum period.
The Bottom Line
Postpartum recovery and getting back into shape isn’t a one-size-fits-all process. It’s a journey unique to every woman, and it’s important to move at a pace that feels right for you. From low-impact pelvic floor exercises to cardiovascular workouts and strength training, remember to take things one step at a time.
Above all, be patient and kind to yourself — you’re doing an amazing job, mama. Don’t forget, if you need any support or guidance, Babe by HATCH is always here for you.
Sources:
