For many women, pregnancy means stopping sports activities or at least having to slow down the pace of training, this is normal because the priority is the child who is gestating and many questions, insecurities and fears arise that make sport take a back seat. Once the baby is born, training can be resumed, but it is necessary to know how. Both during pregnancy and after childbirth, the woman must slow down the pace of training and reach the usual level will take a certain amount of time, which will largely depend on each woman.
Pregnancy and childbirth are a very big hormonal imbalance that affects the whole body, and therefore it is necessary to know how to advance little by little in terms of sports activity.
In this article, we’ll give you some tips so you know how to get back into training after childbirth.
What do you need to get back to training after childbirth?
- Patience to get back to the usual rhythm
- Go for walks
- Do sit-ups
- Bicycle or elliptical cross trainer
Instructions for retraining after childbirth
- After childbirth, the body must adapt again to the activity and this must be done slowly and gently. You can start with walks, short walks, some swimming, but avoiding overexertion. It is not advisable to train with weights and loads at all. The basic recommendation is patience. We’re not going to get our fitness or training pace back in a short amount of time.
- In the first few days after childbirth, the only recommended physical activity is light walking. In any case, and always after the doctor’s authorization, we can start doing some very gentle swimming.
- To return to training after childbirth, deadlines are very important, even if it seems that everything goes slowly, we have to meet them. Two months after giving birth, we will have to do more intense exercises to strengthen the muscles of the thighs and waist, which have lost the most tone during pregnancy. This type of activity should last about a month.
- Already in the second month it is important that the organs return to their place, and for this it is necessary that we strengthen the internal area of the pelvis. One way to achieve this is by doing crunches that strengthen the inner pelvic area. You can also start strengthening your legs.
- Once we have strengthened the pelvic area, we will move on to strengthening the part of the waist and thighs that have suffered quite a bit with pregnancy. To do this, what we will do is perform exercises for the waist and legs, especially the inner thighs, the abductors are a part to strengthen in the second or third month after giving birth. Abdominal work is essential in this phase to regain the firmness of the belly and tone this part of the body.
- About 4 months after childbirth, we will be able to focus on aerobic exercise. Once the muscles are back in toning, we can put our metabolism to work through gentle aerobic exercise such as cycling or elliptical to get our body used to this type of activity again and thus lose the possible extra kilos that we have gained in the weeks of pregnancy.
- It will take about five months for the muscles to return to what they were, so it is necessary that we have patience and know how to respect the times when training. After this time, we can return to the sport and demand more of ourselves.
Tips for Returning to Training After Childbirth
- Consult your doctor to make sure you can start exercising
- We should never just jump into sports, but we must take into account the times.