Physical education and sports after childbirth: when to start and what exercises are useful

During pregnancy, a woman’s body changes: volume increases, skin stretches, and muscles lose their tone a little. Therefore, after the birth of the baby, mothers want to go in for sports as quickly as possible in order to bring their figure back to its previous state. Every woman wants to understand when she can exercise after giving birth, but recommendations will vary.

With a newborn baby, it is not so easy to establish a daily routine and allocate free time for yourself. But if the things you wore before pregnancy are still too small for you, you need to make an action plan for the coming months.

How a woman's body changes during pregnancy and after childbirth

Changes occur from the first weeks of pregnancy, and with each month they become more and more noticeable. The main changes include:

1. Weight gain. This happens not only due to the growth of the baby, but also due to edema and amniotic fluid.
2. Increased fat in areas such as thighs, abdomen and buttocks. This occurs due to an increase in the level of female hormones in the body.
3. Stretching of the skin and abdominal muscles. It is very difficult to influence the process of the appearance of stretch marks, since genetic predisposition plays the main role here. You can use creams, do massages, wear a bandage to slightly reduce the risk of stretch marks.
4. Changes in posture. As the belly increases, the load on the spine increases. Because of this, back pain appears and women begin to stoop. The larger your belly becomes, the more difficult it is to keep your back straight.
5. Discrepancy of the hip bones. This natural change is necessary to facilitate the birth process.

Most of the changes that occur to a woman's body during pregnancy are temporary. You can lose excess weight and tighten your figure within the first year after the baby is born. To do this, you need to find out when you can play sports after childbirth and what type of activity is best to choose.

Lifting the pelvis up from the position of the foot on the ball

Initial position . Lie on the floor, place your feet on the fitball so that the ball is as close to your buttocks as possible.

How to do it . Lifting your lower back off the floor, lift your pelvis up - the lower edges of your shoulder blades should remain on the floor. From this position, straighten your legs, rolling the ball forward. Alternately raise your legs up without lowering your buttocks: try to keep the distance from them to the floor unchanged. With your knees bent, roll the ball again as close to your buttocks as possible and lower yourself down vertebra by vertebra. Repeat the entire cycle 4-6 times.

Signs that your body is ready for training

It is important to understand that each body recovers individually, so there are no universal recommendations for everyone. You can play sports after natural childbirth under the following conditions:

• At least 8 weeks have passed since the baby was born - it is not recommended to play sports in the first 2 months, as the body may still be weakened;
• lochia (postpartum discharge) has already ended;
• stitches placed due to tears or episiotomy have already been removed;
• The gynecologist allowed me to play sports - physical activity can be introduced only after consultation with a doctor.

After a caesarean section, a nursing mother should not exercise for a longer period of time. You need to wait at least six months for the uterine scar to heal completely. Early sports activities after abdominal surgery can lead to suture rupture.

When can you pump up your abs after childbirth?

There is a lot of information that the press will help you get into shape if you start doing it in the first couple of days after giving birth. This is a misconception of many young mothers, especially those who gave birth to a baby for the first time. Pregnancy entails a very severe sprain of the abdominal ligaments. After childbirth, the tension on them is relieved, and they slowly begin to tighten, returning to their original position.

So anyway: when can you start pumping up your abs after giving birth? Women can begin this type of physical activity a week or two after giving birth (if the pregnancy ended in natural birth); after a cesarean section, abdominal strengthening can be added to their fitness training only three months (or even more) after the operation.

Which sport to choose after childbirth

After a natural birth or cesarean section, you can only engage in gentle sports so that the stress on the body is minimal. Gynecologists recommend starting with the following types of activity:

1. Kegel exercises. Already 6 weeks after birth, if there are no contraindications, you can begin to restore the pelvic floor muscles. These exercises have a significant impact on the female body. Thanks to them, the vagina contracts faster and returns to the size it was before childbirth. Kegel exercises also help strengthen the abdominal muscles and help prevent problems such as urinary incontinence and hemorrhoids. You need to engage in such physical activity 3-5 times a day in a comfortable position. At first it will be difficult to concentrate on feeling the pelvic floor muscles, but each time it will become easier for you.
2. Walking. Usually you can walk within a few days after giving birth, so walking with a stroller is necessary not only for the baby, but also for you. Walking has a positive effect on the condition of the muscles of the thighs, abs and legs. There are almost no contraindications for this type of activity, so you will be able to walk immediately after being discharged from the hospital. For walks, it is best to choose places with clean air - parks, squares, forests, places near water bodies. If possible, try to avoid walking along the roadway to avoid breathing in exhaust fumes.
3. Vacuum. During pregnancy, the biggest changes occur in the abdomen. Very often, even a year after giving birth, he does not look the same as before pregnancy. But if a nursing mother plays sports, she will be able to get in shape. The “vacuum” exercise is aimed at contracting the rectus abdominis muscle. Doing it regularly makes your stomach flatter and more toned.
4. Plank. Most women include this exercise in their workouts. During its execution, many muscle groups are involved. You can start doing the plank from 30 seconds, gradually increasing the time to several minutes. The result will not be long in coming. The main thing is to monitor the exercise technique so that the load is distributed evenly.
5. Swimming. If more than 8 weeks have passed since giving birth and your doctor has given you permission to exercise, it’s time to sign up for the pool. Exercising in water provides more benefits than regular fitness because of the resistance it creates. In this case, the load on the muscles is distributed evenly, the body is tightened. During the first months you can go to the pool and swim for fun. Afterwards, when the muscles are stronger, you can go to water aerobics and work out with a trainer in a group.

Knowing when you can exercise after a natural birth, you need to decide on your preferences. Today there are many activity options that help you regain your figure after childbirth. If you enjoy sports, then the process of losing weight will go faster. Pay attention to:

1. Exercises with elastic bands. Fitness bands today can be bought at any sporting goods store or ordered online. The set, which costs about 1,000 rubles, includes 4-5 elastic bands of different strengths and a booklet with exercises. Videos of the technique can also be viewed on YouTube or social networks. Elastic bands allow you to put more stress on your muscles with fewer repetitions.
2. Dancing. One or two hours a week will give you a boost of energy and good mood. With the help of dancing, you can not only lose weight, but also improve your stretching and make your body more flexible. You can take up dancing at any age, so don't be afraid to start even if you've never danced before.
3. Stretching. There are stretching groups in any fitness center, so first you can sign up for a trial lesson, and if you like it, purchase a subscription.
4. Pilates. You can study individually and in groups. During such training, the muscles of the abdomen, legs, arms, buttocks and back are strengthened. In this case, the emphasis is on strength training rather than cardio.

If you have time to go to the fitness center, you can choose group or individual classes. Group training has several advantages: affordable price, variety of exercises (there are also classes in step aerobics, tai bo and other areas) and the opportunity to meet other women.

Tightening the tummy immediately after childbirth

Many women find it very difficult to wait 6-8 weeks before they can start working out to strengthen their abs after giving birth. Such young mothers can begin to do simple special exercises on the abdominal muscles already 2 weeks after the birth of the baby. The only obligatory condition for this is that the birth must take place without complications.

Performing the first simple exercises will help prepare the young mother’s body for more serious physical stress on the abs.

Here are examples of exercises that can help tighten your abs after childbirth:

• Exercise 1. Sit on the floor, resting your back on a hard pillow or ottoman. Cross your legs tightly, keep your back straight, spread your shoulders to the sides and back. Place your hands on your stomach. As you inhale, try to lower your abdominal muscles down, and as you exhale, smoothly and slowly lift them up to the maximum possible height. At the highest point, stay in this position for 20-30 seconds. This exercise is often called the “Elevator” because the movements of the muscles under the palms resemble the lowering and raising of an elevator. Repeat the exercise 5-8 times;
• Exercise 2. Take exactly the same starting position as in the previous exercise. In this case, place the palm of your left hand under your left thigh, and the palm of your right hand slightly below the level of the navel. As you inhale, lower your abdominal muscles as low as possible. Then, as you exhale, lift your muscles up, hold for 2 seconds, lift your muscles even higher, hold again for 2 seconds and now try to “reach” your muscles to the maximum possible height. After this, use similar jerks to return the abdominal muscles to their original position. Repeat this abdominal exercise after childbirth 5-8 times;
• Exercise 3. Stand straight, legs together, knees slightly bent. Place your palms on your thighs, just above your knees. Try to transfer part of the body weight to your palms. Keep your back straight from your buttocks to your neck. Inhale and as you exhale, draw in your stomach as much as possible. At the same time, move your hips forward until the tailbone “looks” at the floor. Stay in this position for 5 seconds, then return to the starting position. Do this exercise 8-12 times.

Useful gifts

You should not give gifts specifically for the baby, since a pregnant woman’s birthday is her holiday. When choosing a gift for your wife, girlfriend or sister, think about what she will enjoy. You can give the expectant mother:

1. Natural cosmetics for face and body. Choose creams, lotions, oils and other products that do not contain dyes, parabens or preservatives.
2. Beautiful clothes for home. You want to look stylish not only “in public,” but also in your apartment. In comfortable suits and robes from the Proud Mom online store, you can both do household chores and relax. Choose items made from natural fabrics and keep in mind that clothing sizes increase during pregnancy. Please read the sizing chart carefully before purchasing.
3. Decorations. If you know what metal a pregnant woman prefers, you can choose a pendant, earrings or, for example, a bracelet. You can also buy beautiful jewelry, knowing the tastes of the expectant mother.
4. Certificate for visiting a spa or beauty salon. Body treatments are always a pleasure, especially during pregnancy, when a woman blossoms and tries to emphasize her beauty.
5. Tickets to the theater or concert (but only for seats). Cultural leisure allows you to change your field of activity and take a break from your usual everyday life.

If you still want to make a gift for the baby, then you need to choose something universal. Without knowing what exactly future parents need, you can buy an unnecessary thing and waste money. The best gift in this case is a certificate to a children's store. You can also buy educational toys or other little things that will complement the main gift. You can consider the following options:

1. Humidifier. When a baby appears in the house, it is very important to monitor the air condition. Too dry air can cause a runny nose or flaky skin.
2. Video baby monitor. Needed for the peace of mind of parents. They will be able to watch the newborn baby from another room, quietly going about their business. A husband and wife will be able to watch movies and cook without running to the baby every 5 minutes. Modern video baby monitors can also be connected to smartphones.
3. Camera. Children grow very quickly, so you want to capture every moment so that you can review the pictures from year to year. The expectant mother will be happy with such a gift.

And don’t forget to please the expectant mother on her birthday with a bouquet of flowers or balloons. Then this day will definitely be remembered for a long time!

Gifts to make pregnancy easier

Today, products are sold that make both pregnancy and the postpartum period easier. When thinking about what to give a pregnant woman for her birthday, pay attention to:

1. Bandages. They support the back and stomach during pregnancy and after the birth of the baby. Before using them, you need to consult a doctor, so check with the birthday girl whether she needs a bandage.
2. Fitball. Suitable for light exercise and back relaxation during pregnancy. It can also be used after childbirth - it is convenient to rock a newborn baby on it.
3. A book written by a good doctor. The best book of 2020 was “I’m pregnant, what should I do?” Olga Belokon. But there are other publications that you can pay attention to.
4. Blender. With its help, you can prepare delicious and healthy dishes for both a pregnant woman and a baby. When the time comes to introduce complementary foods, a blender will come in handy for preparing meat, vegetable and fruit purees. You can also make smoothies and sauces in it that will diversify your daily diet.
5. Multicooker. Makes cooking easier and saves time. You can stew, fry, boil and even bake various dishes in it with minimal effort. No need to wait for the water to boil. It is very convenient to use in the first time after the birth of the baby.
6. Kitchen scales. Needed to prepare the mixture according to the instructions indicated on the package. But they can also be used for other purposes. For example, to count calories.
7. Steamer. All products cooked in it will be beneficial not only for your figure, but also for your health.

What exercises are good for the figure and health of a woman who has given birth?

The number of exercises for mothers who have recently given birth to a child is quite large. Therefore, you can choose those that you like and do not cause pain . The complex should be reduced to bending and turning the torso, raising and lowering (advancing and spreading) the legs, and stretching elements in a lying position. It is acceptable to include exercises on machines and at the gymnastic wall, but jumping, running and skipping rope should be postponed for the first 3-4 weeks .

The starting position for performing the same exercises should be varied. That is, if the day before you performed leg raises while sitting on a chair, then the next day it will be more rational to perform them lying on your back. Thanks to this approach, additional muscle fibers are “included” in the exercises, and the uniformity and monotony of exercises disappears.

In no case should you put maximum stress on the body during the postpartum period . In this case, we are only talking about how to help him regain the functions that he possessed before pregnancy. This means that exercises that require maximum or significant tension of any systems and organs should be excluded altogether. Weighting your husband with dumbbells, pumping your abs to the point of obvious tinnitus, and rotating a hula hoop on your waist to the point of bruises on your sides is a stupid torture that can seriously undermine your health.

Creative gifts

If you add a little imagination, you can surprise the expectant mother with your present. Here are some ideas:

1. Diaper cake. It is better to buy diapers from different brands so that parents can check which ones are best for the baby.
2. Certificate for a photo shoot. It is best to give it before 30-32 weeks, so that the expectant mother can capture her rounded tummy. But if she doesn’t have time in the near future, she can use it for a family photo shoot after giving birth.
3. Surprise themed party. Knowing what your wife, friend or relative likes, you can surprise her with an unexpected gift.
4. A T-shirt with an original inscription or a funny photo. You can order it from a printing house that prints different prints on plain fabrics. Along with such a T-shirt, you can also give clothes for a child to a pregnant woman on her birthday.

Milk-snood for feeding. This cape will allow you to feed your baby anywhere without experiencing discomfort. It covers the chest and creates a feeling of comfort. You can order milk snood for feeding in the Proud Mom online store, which contains the best offers for pregnant women and nursing mothers.

You can give a pregnant girl a lot of things for her birthday, taking into account her preferences and gift budget. The ideas described above will help you figure out useful and pleasant gifts and buy something that will really be useful to the expectant mother.

More details

Is it possible for pregnant women to sunbathe?

In the summer, expectant mothers want to spend time with pleasure: relaxing on the beach, sunbathing and swimming. Can pregnant women sunbathe or is it better to wait until the baby is born? It all depends on the characteristics of the pregnancy. While expecting a baby, you need to take care of your health, prevent overwork and eliminate factors that could negatively affect the child. Therefore, you need to figure out whether the sun's rays are harmful during pregnancy.

The benefits and harms of tanning during pregnancy

Ultraviolet rays in small quantities benefit the body of a pregnant woman. Natural radiation:

• has a positive effect on mood;
• increases the level of hemoglobin in the blood;
• promotes the production of vitamin D;
• improves metabolism;
• increases the stability of the immune system;
• stimulates skin cell renewal;
• helps fight acne and other dermatological diseases;
• strengthens the walls of blood vessels and prevents the appearance of spider veins.

Pregnant women can sunbathe if there are no contraindications, as there are tangible benefits from the sun's rays. But there must be moderation in everything: you need to go to the beach only at safe times and use protective equipment.

However, tanning for pregnant women can also be harmful: ultraviolet radiation and high air temperatures affect the baby’s nervous system. Therefore, it is very important to tan in doses, without exceeding the recommended amounts.

Important: prolonged exposure to ultraviolet rays is dangerous for everyone, regardless of physiological condition and age.

Contraindications for tanning during pregnancy

Not everyone can take sunbathing while expecting a baby, but only those women who have no contraindications. If you arrive at the beach and your health worsens (dizziness, nausea, weakness and other symptoms appear), you should immediately go into the shade and drink water. The main contraindications for tanning include:

• fair skin prone to sunburn;
• threat of miscarriage - uterine tone, early pregnancy, etc.;
• mastopathy - regardless of the stage of the disease;
• diabetes;
• unstable blood pressure, hypertension and hypotension;
• diseases of the endocrine system;
• varicose veins (severe);
• problems related to the functioning of the cardiovascular system;
• allergic reactions to the sun.

Even if you have no contraindications to tanning and you have consulted a doctor, be sure to listen to how you feel. In hot weather, it is dangerous to stay in the sun for a long time, so you need to follow the rules of safe tanning.

Tanning in a solarium during pregnancy

Not everyone has the opportunity to go on vacation to the sea in the summer or go out to the pond to sunbathe in the fresh air. But there is an alternative: a solarium. Officially, doctors have not decided whether pregnant women can sunbathe in a solarium, since it has both positive and negative effects on the body of the expectant mother.

The benefits of such sessions are as follows:

1. Activation of metabolism and a positive effect on the endocrine system of the body.
2. Synthesis of vitamin D, which is necessary for a good mood and optimal functioning of the nervous system. A lack of this vitamin can lead to a deficiency of calcium and phosphorus in the body - without vitamin D, these substances will be poorly absorbed.
3. Cleansing the skin from inflammation. In a solarium, the skin dries out, making acne and other problems less pronounced.
4. Strengthening the immune system.

Pregnant women can sunbathe in a solarium only if they have received permission from a doctor. Only a physician should prescribe a visit to a solarium with recommendations on the time during which you can receive an artificial tan.

Please remember that this procedure may lead to:

• skin pigmentation;
• removing folic acid from the body, which is necessary for the formation of the baby’s nervous system;
• high blood pressure;
• swelling of the limbs;
• dehydration.

For your health and the normal development of your baby, it is better to minimize visits to the solarium during pregnancy, especially in the second and third trimesters.

Absolute contraindications are:

• infectious and viral diseases;
• threat of miscarriage;
• hypertension or hypotension;
• skin diseases;
• delays in the baby's development;
• hormonal imbalance in the body.

If you can’t go to the sea or to the river, you can sunbathe in the park. A walk in the shade of trees will bring more benefits than a few hours spent on the beach. Fresh air will also contribute to good health and good mood.

Sports during the postpartum period

Exercise after childbirth should be done with caution. It is important to understand that weight loss is a secondary process. First of all, you need to think about your recovery and your child.

When to start?

Determining the period after which you can play sports is quite difficult. It all depends on the state of the body and the individual characteristics of the woman.

According to gynecologists, doing fitness immediately after the birth of a child is quite dangerous. It takes time for the uterus, abdominal wall tissue and pelvic floor to recover.

Otherwise, physical activity may cause harm to the body (for example, there is a high risk of bleeding).

It also all depends on how successful the birth was. If there were complications (for example, suturing), then you need to wait until they are completely healed.

If a woman has had a caesarean section, physical exercise is postponed for an even longer period (usually six months).

If the birth took place naturally without complications, then doctors recommend starting physical activity two months after birth. Before you start training, you need to visit a gynecologist.