You baby is here! So just how do you recover while caring for a newborn? Check the links below – we cover everything from postpartum exercise to ab separations and postpartum cardio workouts.
Whether you had a c-section or a vaginal birth, you will find safe exercises you can do.
Postnatal Recovery & Exercise
You were asked to gain 15-35 lbs. over the course of nine months. Within the first four to six weeks your postnatal body is considered “normal” in the fact that all systems are back to normal. But you are left with loose muscles, extra fat, fluid retention for breastfeeding and sometimes some cellulite that did not reside on your thighs prior to getting pregnant.
At 3 weeks your body will be tapping into sources that have not fully recovered. At 6 weeks your body is considered “normal” in the fact that everything is back in it’s place. Your blood volume, uterus size, diaphragm etc. have all returned to their original size/place.
I get asked quite often about popular postpartum topics such as pre-workout snacks, how many calories should be consumed after pregnancy, and when it’s safe to get back into running after having a baby.
Is a bikini cut c-section really unnoticeable? How is a c-section performed? Many women spend most of their pregnancies assuming that they will be giving birth vaginally. But sometimes, surgery is necessary to give you and your baby the procedure that is the most efficient and safe for your situation. You might deliberately choose a C-section, or be surprised by the need for one.
Normal tissue in our bodies is aligned in a nice uniform direction. However, when scar tissue forms it is kind of like your toddler played pick up sticks and tossed them all over the floor. The tissue is laid down in haphazard directions.
You might experience numbness for a few months after birth; the nerves were cut! Your resumption of exercise will be slower, but the end result of getting back your core musculature is the same as with a vaginal delivery.
To get your body back it is important you work your core from the inside. Perform this four-minute workout. I am going to teach you how to activate the TA (transverse abdominis), PF (pelvic floor) and diaphragm. These ab exercises are safe for an abdominal separation – diastasis recti.
Some of your core muscles, in particular your pelvic floor and transverse abdominis (TA) are involved in labor. Having those muscles be as strong and flexible as possible during labor while greatly ease your baby’s entry into the world and you’ll be grateful for that.