Post Pregnancy Exercise

After your pregnancy, your body will be changed, but you can still get back into your fat burner program relatively soon.

Of great importance will be how well you stuck with your program before and during your pregnancy. If you keep exercising during your pregnancy, you will snap back much quicker – see our article on that here: Diet and Exercise for Pregnancy

Hollywood stars like Kate Hudson and Demi Moore seemed to miraculously recover from their pregnancies in just a few months, but it was no miracle – more like grueling hard work and tremendous dedication on their part – both during and after their pregnancies.

Setting you expectations is probably the first thing you need to do – plan on at least 9 months to a year of slow and steady improvement before returning to your old figure. It will be work, but you can do it and the benefits are tremendous for the whole family.

Being active after a pregnancy is more important than ever because it:

Since most women gain about 30 pounds during pregnancy, a program to burn that off is definitely necessary. On average, 18 to 20 pounds are usually lost within a month of having a baby, but it's those extra 10 to 12 pounds can be a bear. That’s what the slow and steady fat burner program is for.

The key to exercising safely after having a baby is caution and moderation. When to start after the baby is born depends on your health.

Doctor’s usually recommend waiting 6 weeks before beginning a strenuous exercise program – 8 weeks or more for women having a Caesarian delivery.

Exercises to strengthen the abdominal and pelvic muscles may be started with your healthcare provider's consent as early as the first day after birth.

Using a neoprene or other type girdle will help support loose abdominal tissue and give you more confidence. Over time, the skin will shrink back to near its original dimensions. A good, supportive exercise bra is also crucial.

Doing Kegel exercises – both during and after pregnancy – are important because they help to strengthen the vaginal walls and prevent incontinence. See link here for more info: Kegel Exercises

Follow these tips for safe exercising after delivery:

Two special exercises, Kegels and the pelvic tilt should be included in the postpartum workout.

Many people may benefit from exercises known as Kegel exercises that strengthen the pelvic floor muscles. To do these, pretend that you are trying to stop from passing urine. Squeeze the muscles you would use. Hold for a count of 3. Relax for 3 counts and then repeat as many times as you are able.

Practice this exercise while doing other things, such as watching television, riding in a car, or doing chores. Do this exercise between 30 and 80 times per day.

The pelvic tilt is done lying down with feet flat on the floor and knees bent. Buttocks and abdominal muscles are tightened while the back is pressed flat against the floor. The position is maintained for 10 seconds and released. These can be repeated 5 to 10 times.

Here’s a great link for pre and post delivery exercises: Post Delivery Exercises

Exercise regularly at least 3 times a week. Regular exercise is better for you than spurts of exercise followed by long periods of no activity.

Stop exercising and contact your doctor immediately if you experience any of the following:

Diet plays a crucial part in all this, too. You can’t restrict calories – especially since you are probably breast feeding – but don’t pig out either.

You need between 300 and 400 calories extra per day throughout the breast feeding period. Make them healthy calories high in proteins and complex carbs, not fat laden items.

Drink plenty of water so as not to get dehydrated and avoid sugary sodas which will spike your blood sugar levels.

As for the baby, breast feeding before exercise is better than after due to the lactic acid that can build up in the milk, giving it a sour taste your baby will not like.

These extra calories should give you the energy to take care of the baby, breast feed and get in a calm workout.

Remember, your health and that of your baby take precedence over your fat burner program, but don’t let that be an excuse to not get back into shape – your whole family will benefit from a new and better you.

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