Exercises to recover after twin delivery

turnitaroundat40
turnitaroundat40 Posts: 193 Member
in Fitness and Exercise
Hi!
I’m in my 40’s and gave birth to twins after many months of bedrest. The babies were huge for being twins, and while it’s great they are so healthy, my body just isn’t bouncing back and I’ve lost so much strength. My stomach and back muscles are in horrible shape...and it affects other parts of my body as a result (hips, knees, etc.)

I’m housebound in a snowy area with two babies and no ability to get out and to a gym. Can anyone recommend some exercises I can do at home? (I have to start very low; which is so disheartening as I used to be in great shape. It’s like I’m a frail elderly woman now...I can barely life a 10 lb baby and walk across the room. And I’m sufficiently postpartum that I really need to get back into regaining my strength and mobility).

Many thanks!!

Replies

  • lorrpb
    lorrpb Posts: 11,463 Member
    start with Leslie Sansone walk at home videos. Many are actually geared up to be full body workouts. Remember to start where you are NOW, not where you want to be or where you used to be. I assume an exercise program has been approved by your doctor?
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    There is also yoga with Adrianne which would complement the walking @lorrpb mentioned. (You could work up to doing them on alternate days)

    HasFit and Nerdfitness have good simple strength routines for at home. There are lots of others in YouTube, but they are my favourites for simplicity and effectiveness.

    You could also look for exercises to do with babies.

    Start with alternate days and then build to daily.

    Cheers, h.
  • turnitaroundat40
    turnitaroundat40 Posts: 193 Member
    Thanks for the ideas! I just finally got both babies to bed (they seem to like taking turns), so now I’ll google these resources to get something going. I like both ideas; nice to have some balance. Thanks so much!
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Before you start any routine, except walking, make sure you don't have diastasis recti, a separation of the abs down the centre line.
    Your doctor can check and probable refer you to a PT specialist.
    Some ab exercises can make it worse not better.

    Just thought I would come back and add that since you said the twins were huge :). Congrats by the way.

    Cheers, h.
  • OblasMummy
    OblasMummy Posts: 40 Member
    Look up postnatal yoga or Pilates, there are quite a few workouts on YouTube. It’s how I started after my third baby.
  • SmithsonianEmpress
    SmithsonianEmpress Posts: 1,163 Member
    How many weeks pp are you?
  • JulesShamblin
    JulesShamblin Posts: 5 Member
    Fellow twin mom here! Congrats on your babies, twin pregnancy is no joke. Be patient with yourself and your body. I remember that whole first year as such a fog and feeling so weak and tired. Slowly... very slowly I regained my strength but to be perfectly honest, it wasn't until I was nine months postpartum that my insides didn't feel like they wouldn't just fall out of me every time I moved. It also took nine months for me to lose the weight (I gained over 60 lbs and had two 7 pound babies). At about the two year mark I finally felt like myself again. I second what someone suggested about checking for abdominal separation, it's not something you want to make worse. Good luck with your journey and twins are so much fun and they just get easier and easier and easier. Mine are 4.5 now and are best buddies and keep each other entertained for hours.
  • Hilary75
    Hilary75 Posts: 90 Member
    I 2nd middlehaitch’s suggestion about checking in with your doc about diastasis recti. My abs separated after my twins and I worked with someone to help bring them back together. Crunches, sit-ups and similar ab exercises make the separation worse. Take it easy and enjoy your babies.
  • julie_broadhead
    julie_broadhead Posts: 347 Member
    middlehaitch wrote: »
    Before you start any routine, except walking, make sure you don't have diastasis recti, a separation of the abs down the centre line.
    Your doctor can check and probable refer you to a PT specialist.
    Some ab exercises can make it worse not better.

    Just thought I would come back and add that since you said the twins were huge :). Congrats by the way.

    Cheers, h.

    She gave you some great advice. I’m going to add if you are experiencing any type of incontenence please seek out pelvic floor physio before you jump back into lifting, jumping or running. Congrats on your little one:-)

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