Looking good and developing professionally is a successful reality for a modern woman. After giving birth, you can regain shape if you do it with a careful and respectful attitude towards your body.
We are going to help you discover how to properly return to training after the birth of a child.
Recovery of The Body After Pregnancy and Childbirth Where to Start?
When and how to start restoring your figure depends on how the pregnancy and delivery developed.
How did you feel during the pregnancy? Was the birth natural or by cesarean section? How do you feel after having a baby? Are you breastfeeding? These are just some of the questions that are important to answer before developing a training program.
The exact recommendation of when to start physical activity can only be given by the attending physician.
You should begin to restore your figure not with training in the gym, but with breathing practices, joint gymnastics and the famous 10,000 steps in a walk, during which you monitor a uniform posture.
The coach will begin the recovery process with an aptitude test. This is a diagnosis where you will measure your volume and body composition, ask questions about your health and lifestyle, and test how you move, among other things.
A movement test will help you understand which muscles have weakened, what to focus on, and what exercises to avoid so as not to harm the body.
Getting in Shape: General Guidelines
- Time and patience to restore your figure after childbirth without damage. You can understand a woman looking to quickly remove her tummy and give her breasts a toned shape after pregnancy. But too intense workouts can harm health. It is important to remember that the pregnancy lasted 9 months and during all this time the body was changing. It also takes time to restore the figure.
- Strengthening the body from within to get in shape harmoniously. Start by strengthening your pelvic floor muscles and strengthening your core muscles. The core is not just the abdominal muscles, but a group of muscles in the abdomen, back, buttocks, and thighs. These are the muscles that help you keep your posture straight. Also, you can start to strengthen the core after pregnancy even without active training, with the help of breathing practices and then gradually add exercises.
- Focus on recovery, not weight loss. After giving birth, there is a risk of getting carried away with the work of the figure and forgetting about the main goal – recovery. If you strive to lose weight as soon as possible, get carried away by difficult diets and workouts, then the body will not be able to recover. It is important to act gradually and with gusto. So that physical activity, nutrition and daily routine help not only to restore the figure, but also to improve the emotional state.
Physical Activity After Delivery
Exercise helps solve figure problems, apathy, hormonal levels and many other difficulties that a woman may face after giving birth.
When you need to spend a lot of time on your child’s and household’s problems, it’s worth spending some time playing sports. The classes will help distract you from everyday life and feel like a healthy and beautiful mother.
What Physical Activities Are Recommended After Pregnancy?
It is best to start with restorative exercises: yoga, stretching, myofascial release, and breathing practices. Then you can gradually add strength exercises with body weight and TRX, light jogging, swimming.
It is important to monitor the sensations in the body during exercise and how you feel after exercise.
Training should not be strenuous, but rather help the body regain its resources. Then the correction of the figure after childbirth will be to the liking. If the activities are strenuous, this is a health risk and you should not expect long-term visual effects either.
What Physical Activities Is Best to Avoid After Delivery?
There is a myth that breastfeeding and sports are incompatible. This is not true. You can run 7 kilometers, exercise with weights, and breastfeeding will not suffer in any way. Everything is individual.
But there are exercises that are potentially dangerous for women beginning to recover from childbirth. It is worth avoiding activities that can put excessive stress on the joints, spine and rectus abdominis muscles:
- Barbell strength training.
- Jumping exercises.
- Sit-ups, leg raises, and crunches.
When exhausting fatigue hits, there is severe dizziness, nausea, or muscle pain, and any stress must be stopped. You can keep track of whether classes are giving you the desired result on physical fitness tests, where the gym trainer will measure your body volume and composition.
Correct and Balanced Nutrition
- Your figure also depends on nutrition. It is important to provide a balanced diet with enough protein, healthy fats, and complex carbohydrates –
protein is the building block for a beautiful figure. It is also necessary for a proper recovery. For example, protein is found in meat, fish, and tofu. - Complex carbohydrates: saturate and energize the body. Content in whole grains. Another type of healthy carbohydrate is fiber. It can be found, for example, in vegetables and fruit skins.
- Healthy fats are important for a good metabolism and normalization of cholesterol levels. Contained, for example, in unrefined oils.
In addition to nutrition and exercise, it is important to monitor your sleep patterns and stress levels.
After giving birth to a child, a woman does not always have the opportunity to fully sleep and avoid stressful situations.
Recovery training, water procedures and breathing practices, useful for both figure and emotional calm, will come to the rescue.
