“Cardio is fine, but I would keep it to lighter cardio and really focus on rebuilding the core strength,” she adds. She recommends focusing on the diaphragm, transverse abdominis muscles, and the pelvic floor. “The most important thing in the postpartum period is getting core strength back,” says Reilly. That said, there is one area that needs a little extra TLC, according to Roselyn Reilly, facility leader and trainer at Fit Body Boot Camp of Berkley, Michigan. The primary goal in the postpartum period is to move your body and do movements that make you feel good. You can add time or intensity as you get stronger and your body feels better.īest postpartum exercises to do right now For example, go for a 15-minute walk in the morning, followed by 10 minutes of gentle yoga or abdominal strengthening exercises at night. If 20 minutes is too much, scale back to 10 to 15 minutes, two times a day. Add on 10 minutes of simple postpartum exercises that help strengthen your abdominal muscles and other major muscle groups such as your legs, glutes, and back. When you do head back to the gym or hit the trails for a walk, aim to stay active by engaging in low-impact aerobic activity for 20 to 30 minutes a day. In general, you’ll need to wait several weeks to return to an exercise program - so enjoy some guilt-free rest, recovery, and… relaxation? (As much as is possible with a newborn, that is!) If you had a cesarean delivery or other complications such as diastasis recti or severe vaginal tears, you’ll need to work with your doctor to determine a timeline for when it’s safe to begin exercise again. (But it’s OK - and perfectly normal - if you need longer!) For some women, this may be as soon as a week after giving birth. In general, if you had a healthy pregnancy and delivery, you can start working out when you feel ready. According to the American College of Obstetricians and Gynecologists (ACOG), the type of pregnancy and delivery you had are the primary considerations for deciding a start date for fitness.
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