Get Back In Shape In No Time

After childbirth, many mothers wonder what kind of postpartum exercises can be done to regain fitness in a short time. In this article we will discuss some ideas on how to achieve this.

posture education

And what about postural education ? This expression means to educate the body in order to adopt a correct posture after giving birth. Educating the body so that it adopts a correct posture is essential, since a correct posture is necessary to recover the silhouette in a short time.

The benefits to be gained from learning to hold the baby well once it is born and from postpartum exercises to regain fitness in a short time are undeniable. According to specialists, they help to prevent back problems and not suffer from pelvic floor disorders, which are those that affect the uterus, bladder and rectum.

Waiting is essential to recover your silhouette in a short time.

One aspect to consider before exercising is that in order to exercise after childbirth, it is necessary to wait a prudent time, as the body’s recovery varies from one woman to another, taking into account some conditions.

The purpose of postpartum exercises is for mothers to get out of their routine and feel active again. In fact, according to a specialist in psychoprophylaxis, the idea is that after childbirth the woman starts to recover by doing some physical activity, in such a way as to improve her mentality and raise her self-esteem. 

When to go back to exercising?

In many cases, it is advisable not to return to the gym until the third or fourth week after giving birth. However, it is recommended to carry out a medical evaluation in order to establish the patient’s physical condition and determine how soon it is possible to resume exercising.

How to recover your silhouette in a short time

What types of exercises can be performed to recover the silhouette in a short time? Before mentioning some ideas, it is possible to state that such exercises can be performed using a common and essential element in recovery, called the therapy ball . With that in mind, here are some ideas:

1. It is possible to place the abdomen on top of the ball, in order to start a muscle strengthening exercise in the hip and pelvis area. To do this, you need to place your hands on the ground and raise one leg. Two sets of 10 repetitions should be performed with alternating legs.
2. Keeping the same position as the exercise mentioned above, you can lift your legs and contract your glutes. This work strengthens the abdominal region. You should also perform 2 sets of 10 reps.

Exercises for muscle and organ strengthening

1. In this case, you need to lean your back against the ball in order to start a muscle strengthening exercise in the lower abdomen, muscles and glutes. You should also perform 2 sets of 10 reps.
2. Another exercise involves using a mat to raise your feet to a 45° angle. In these cases, you should bring your chin to your chest and keep your arms at body height. Maintaining the position for 10 seconds, this exercise can benefit the revitalization of the organs. It is possible to do in series of three.

How to get back in shape in no time: exercises for mother and baby

It is also possible to exercise together with the baby to regain fitness in a short time. How can you do that? Here are some ideas:

1. You can hold the baby and lift him up to shoulder height, then bend his knees and strengthen his leg and back muscles. This exercise also helps with abdominal control in the case of the mother. It is possible to perform 10 push-ups in two series in a row.
2. Keeping the same position as in the previous exercise, it is possible to go down while maintaining the posture and without bending the knees. It is also possible to raise your arms and lower them for 10 seconds, 2 times in a row. This exercise works your back, chest and arms.

Exercise for strengthening the upper body

1. In this case, using a mat, the baby should be lifted at an angle of 45°. This is done with the aim that the child strengthens his perception through the visual field, while the mother interacts with it. Then it is possible to lower the child.

Exercise for strengthening the lower body

1. Based on the position of the previous exercise, it is possible to raise the legs forming an L. Therefore, the baby must be placed on the legs in order to mark the displacement when raising them. In this case, it requires control of the abdomen, glutes and muscles. In this way, the lower part of the body is strengthened.
2. By placing the body in the lateral position, it is possible to perform two to three sets of leg lift movements. While doing this exercise, it is possible to talk, play and even sing with the baby.

In relation to all the previous exercises, it is possible to go on doing it one by one, with the objective that after a week you will be performing 10 minutes of physical activity.

Recommendations when performing postpartum exercises

There are some conditions that may contraindicate the performance of the exercises. One of them is that the woman has had postpartum infection or significant deviation in the genital tract at the time of delivery. In addition, if you bleed a lot during childbirth, you may have anemia (which can have a big impact on the mother’s physical performance). If the woman has had her child by cesarean, it is necessary to wait longer to be able to resume an exercise routine.

Beware of excessive postpartum exercise

In the case of some women, with the intention of losing weight, they go beyond their activity or exercise routine. However, in the early stages of postpartum the exercises should not be done for 15 to 20 minutes. On the other hand, physical activity must be accompanied by a balanced diet. In addition, good hydration is essential.