Postpartum Fitness

The goal of this time is to rest and heal. Do not get back into exercise yet! Move around and change positions, but try not to do anything strenuous, in particular try not to lift anything heavier than your baby. 

This it the transition stage between resting and regular exercise. At this time, you can start to gently exercise while making sure not to overload the still-vulnerable areas of your body. In particular, make sure not to overload the front of your abs (avoid exercises that take the shape of a plank), and don't overload your pelvic floor. The pelvic floor is the group of muscles that surrounds the vagina and anus like a sling and acts like a floor for your pelvis. Activities that overload these muscles include heavy lifting, running, and jumping. 

       Good exercises for this stage include walking and other gentle cardio. Gentle calisthenics (bodyweight exercises) can gradually be added back in as well. Overall, make sure to listen to your body and err on the side of doing too little rather than too much. If you jump back in to heavy exercise too soon, you can cause some serious problems that can take months to recover from. Practice a little patience while at the same time staying active. 

At this point, you can begin to gradually work up to a high level of exercise. Always listen to your body and stop or back off if the intensity seems too high. Continue to support the two most vulnerable areas of your body, as mentioned in the last section. 

     At this point, as long as you get the go-ahead from your medical provider, your body is ready to gradually ease back into normal exercise. This applies to intensity, amount of time, and weight. Start at an easier intensity and work up; start with very light weights and work up. 

     A good rule of thumb is that it will take about 9 months to get back to your pre-pregnancy weight and shape. Good luck and enjoy the journey!