How to Get Fit After Child Birth

Swimming is an excellent post natal exercise.

Pregnancy can take its toll on the female body. Labor and carrying a baby can lead to weakened pelvic floor muscles leading to stress incontinence. The abdominal muscles become stretched and weakened and weight gain, no matter how small is inevitable. According to Alison Bourne of the Baby Centre, it takes 40 weeks for the body to recover from these side effects. But while there is no quick fix, it is possible to begin reconditioning the body even before the six week check. The key is to build fitness gradually and safely.

Things You'll Need

• Exercise Mat

Instructions

Exercise Immediately After Birth

1. Strengthen weakened pelvic floor muscles by doing Kegel exercises. Squeeze and draw the pelvic floor muscles inwards and upwards and hold for four to 10 seconds, then relax. Repeat 10 times, four to six times a day.

2. Begin to recover your abdominal muscles by lying on the floor or leaning against a wall with the legs bent and apart. Press the spine firmly into the supporting surface and gently pull your navel into the stomach. Hold for a few seconds and then release.

3. Walk to begin to burn off weight and recover your strength. Begin by taking a gentle 10 minute stroll and increase the intensity according to how you feel.

After the Six Week Check Up

1. Intensify your workout by join a post natal exercise class. Try Pilate's,yoga or swimming, which tones the whole body while supporting joints and muscles. Aim for three, 20 minute sessions a week.

2. Tone the upper abdominal muscles with stomach crunches. Lie on your back with back with your knees bent, hands behind your head supporting the neck and spine pressed firmly into the floor. Focusing on the ceiling,gently raise your upper body, letting your abs move your upper body off the floor.

3. Work out the lower abs. Assume the same position as for crunches, but keep the feet just off the floor. Inhale and raise up the pelvis, bringing the hips and knees in towards the body.

Tips & Warnings

• To identify the pelvic floor muscles, stop the flow next time you are urinating. The muscles you use are the muscles you need to work on.

• If joining a non-post natal exercise class, inform the instructor that you have had a baby.

• Eat well and don't crash diet. Opt for healthy snacks such as fruit, pasta, salads and yogurt, if you are too busy to cook.

• If you feel extremely tired when exercising or if your post natal bleeding becomes brighter in color or begins again, stop exercising immediately and seek medical help.

• If you have had a Cesarean section, only try the abdominal exercises in stage one. Full abdominal workouts should be avoided for the first three months after a C section.

• Be aware that you are more prone to injury post pregnancy due to the vulnerability of the back and abdominal area and looseness of ligaments and joints.

• A bulge or gap appearing vertically down the center of your stomach could mean your abdominal muscles have not closed after the pregnancy. Workouts need to be amended.

References

• The Baby Centre: 'You after the Birth'
• N.H.S: 'Exercise after Pregnancy'

Resources

• Fitness Magazine (1999) 'Pregnancy Fitness' .Three Rivers Press. New York
• The Pregnancy Book