Postnatal exercise

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amirahfatty
amirahfatty Posts: 19 Member
in Fitness and Exercise
Hi everyone

I gave birth to my son 4 weeks ago and want to get back into exercise but I'm worried that I will do more damage to my core and pelvic floor if I don't work those areas first.

What do you think is best for someone that's just given birth to start off by doing? Is it ok if I follow a workout program like something from
Beach body like cize, t25 or do I need to start off with gentler exercises?

Are there any mothers here who can give advice on what they did for their core and everything inside?

I did stretch out a lot and gained a whopping 42lb from pregnancy. Got so much weight to lose so I do want something that will burn calories!

Hope someone can help me and please feel free to add me as I'm
Looking for some motivational friends

Replies

  • fannyfrost
    fannyfrost Posts: 756 Member
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    Start with walking. Not only that you can get the kid outside before the weather changes and take him for walks in the carriage. Stretching is always good too.

    Generally speaking it takes the body 6 weeks to heal. So starting with walking now and then after 6 weeks finding a workout is the best way to go.

    FYI, I lost all my baby weight, it can be done.
  • fitrep1
    fitrep1 Posts: 22 Member
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    I agree. I know I'm a guy but..........lol Anyway, your body has just gone through a traumatic injury as your body sees it. I would suggest like stated, start with walk/jog and low impact cardio until you feel comfortable. Remember, your child has taken a lot from your body so you may want to start taking a quality multivitamin as well. After a week or two, you can evaluate how you feel and maybe even a checkup to see how far you can push yourself. Some people are able to jump back on the fitness train right away, others may have to rebuild. It will vary
    On who you are. ConCongratulations and good luck.
  • agottier223
    agottier223 Posts: 9 Member
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    I tried to jump into 30 day shred a few months after my son was born, but I felt like my core couldn't handle it. I worked through Lindsey Brin's Postnatal Slimdown (free program, check out Moms Into Fitness) and did Leslie Sansone videos until I felt back up to par.
  • gaelicstorm26
    gaelicstorm26 Posts: 589 Member
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    Have you been cleared by your doctor? This usually happens around 6 weeks after birth.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
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    Congratulations! Definitely make sure that you're cleared to exercise by your doctor. Secondly and assuming you are; your body has been changing and under a lot of stress for 42 weeks. My wife is currently pregnant so I'm seeing this first hand. :smile: Your body has been through a lot of stress and adaptation to changing in movement. My wife is 23 weeks in and I already see differences in how she's walking and moving. You almost need a corrective exercise specialist to work with you. Basically I would suggest you make sure you're cleared to exercise and then maybe get into a Strength & Core Stabilization program. I'm not sure if there are such videos or not but you can probably find something on-line. If you have the ability to get to the gym, a NASM certified trainer or CES or PES can help you with that type of training.
  • annahandlinis
    annahandlinis Posts: 25 Member
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    Wait till six weeks post birth we get checked by the doctor in the UK it's called the six week check then you get signed off to resume usual activities x
  • krithsai
    krithsai Posts: 668 Member
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    Please wait 6 weeks if you had a vaginal birth and 8 weeks if you had a C section. You can take slow walks around your neighborhood but intense exercising should wait. JM 30 DS was too much for me when I started working out at 12 weeks postpartum. I started with Leslie Sansone Walk at home videos and slowly ramped it up.
  • ARC1603
    ARC1603 Posts: 113 Member
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    Don't do anything more strenuous than walking until you've had your 6 week check up!!

    If you had a normal delivery with no complications you can start gradually easing yourself back into exercise after six weeks. It's longer for a csection, I was advised to wait until I was 12 weeks post c section before doing anything other than walking.

    I also had to be careful because my stomach muscles separated and still haven't knitted back together. My core is pretty knackered and if I'm not careful I risk damaging my back as a result.

    You can start doing your pelvic floor exercises now though and do them as much as physically possible. This will help with your core strength.

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