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New mothers should always be realistic and patient to get back into shape after giving birth. Whether your labor is quick, takes time, or is surgical, the body experiences a considerable transformation to bring a baby out.
While it takes around 40 weeks to form the pregnant body, it could take nearly as long to return to your pre-pregnancy self fully. Here are some tips you can take advantage of to get back in shape after giving birth.
Watch for separation in your abdominals by positioning your finger just above the belly button as you crunch. Draw the abs back together before starting any strenuous abdominal work, especially rotation.
Try placing your hands on either side of the separation and manually pull them together as you perform a basic crunch. For this reason, the abs will be re-train back together in their natural alignment. However, you should consult a doctor if the separation doesn’t get any better.
Try not to jump on the latest wild diet for weight loss because your body needs sufficient nutrition to heal during this period. When breastfeeding, as a new parent, you need an extra 200-300 more calories to provide for your newborn baby. The added food helps you produce nutritious milk vital to your baby’s health.
Increasing your intake of fruits and veggies needs to stay up to replenish your lost nutrients after delivery. A healthy diet provides your body with what you need to heal and bounce back.
This has many benefits as it protects infants from illness, offers them perfectly balanced nutrition, and lessens your risk of breast cancer and ovarian cancer. But you require energy (read: calories) to make breast milk.
A new parent should eat additional snacks, like fruit or drink yogurts, to get an extra 300 calories a day. Breastfeeding your baby will also help you lose baby weight. It is important you’re eating a healthy diet and not overdoing it.
It is okay to start exercising again six weeks after giving birth. However, it will be best to start slowly—no vigorous exercise. Because of what your body has gone through, you need to take it slowly and be patient. The internal organs in your body are only just settling back to where they should be, and your hips have moved position.
If you engage in anything extreme and fast, it may make you feel fuzzy. Try working out from home and on your own schedule gradually for a start. From 10 weeks postpartum onward, you can start ramping up sports a little.
From months 3-5, you can start working out four times a week. But then again, it’s also recommended to speak with your doctor before you start any rigorous activity as the body may differ from woman to woman.
Immediately stop exercising if you experience any pain, as this may indicate a problem that’s only likely to worsen if you continue, and call your doctor. Your practitioner will help you figure out the problem and refer you to a physical therapist if necessary.