Postpartum Exercises: Healing and Restoring Your Body After Having A Baby

Pregnancy is a miraculous journey that transforms a woman’s body in many ways.

However, after pregnancy, many women seek effective postpartum exercises to regain their strength, restore their body’s vitality, and heal after childbirth. 

From postpartum pelvic floor exercises to yoga, there are many ways you can heal and restore your body.

And Atlas Physio is here to help! Let’s take a look at when you can start exercising and the best exercises for after pregnancy:

When to Start Exercises After Normal Delivery

After the joy of a successful vaginal delivery, many new mothers wonder when they can start getting physically active again. 

It’s important to listen to your body and consult with your healthcare provider. However, light exercises can be started a few days after childbirth.

However, more intense workouts should be postponed for a few weeks to allow your body to recover fully.

If you’ve had a c-section or a delivery that involved medical intervention, talk to your healthcare provider. They will typically advise you on when it’s safe to start exercising again.

Just remember that every woman’s body reacts differently, and what matters most is your comfort and recovery.

What Workouts Are Best Postpartum?

As you begin your postpartum fitness journey, focus on exercises that are gentle and help in strengthening the pelvic floor:

  • Kegel Exercises: Kegels involve contracting and relaxing the pelvic floor muscles. These exercises are essential for strengthening the pelvic floor and improving bladder control.
  • Pelvic Tilts: Pelvic tilts help in stabilizing and toning the lower back and abdominal muscles. They are particularly helpful for lower back pain and maintaining good posture.
  • Diastasis Recti Exercises: Diastasis recti is the separation of the abdominal muscles that can occur during pregnancy. Specific exercises can help bring these muscles back together, providing better core support and improved abdominal strength.
  • Walking: A simple yet highly effective postpartum exercise is walking. It’s a low-impact way to stay active, improve heart health, and regain strength gradually.
  • Yoga: Postpartum yoga is excellent for enhancing flexibility, promoting relaxation, and gradually restore strength. It also aids in stress reduction and overall well-being.
  • Pilates: Pilates focuses on core strength, flexibility, and body awareness. It’s a good choice for postpartum women looking to regain abdominal strength.
  • Swimming: Swimming is a full-body workout that’s gentle on the joints and offers excellent cardiovascular benefits.
  • Postpartum Aerobics: Low-impact aerobics classes provide a fun way to get back into shape after having a baby.

These exercises not only help in toning the abdominal muscles but also play a crucial role in pelvic floor rehabilitation.

Does Exercise Help Postpartum Belly?

One of the most common concerns among new mothers is postpartum belly.

The good news is that exercise can indeed help in regaining your pre-pregnancy shape!

Exercises that target the core and promote overall body strength can aid in postpartum weight loss. Just remember that you need to start slowly and gradually increase the intensity as your body allows.

Physiotherapy and Postnatal Care

Physiotherapy is a valuable resource for postpartum women looking to stay active and address any physical issues they may be experiencing. 

They can provide personalized guidance on strengthening the pelvic floor and rectifying diastasis recti.

A physiotherapist can also offer assistance with postpartum exercises tailored to your specific needs and circumstances.

Navigating Postpartum Fitness with Postpartum Exercise and Pelvic Floor Health

Pregnancy and childbirth are profound experiences, and taking care of your body during and after this period is vital. Consult a professional before starting any exercise program before, during and after pregnancy

For more information on postpartum exercise, pelvic floor health, and physiotherapy, don’t hesitate to contact Atlas Physio.

We are dedicated to helping you achieve a strong and healthy postpartum body!