Getting back in shape after pregnancy
After childbirth, resuming exercise coupled with a healthy diet will help you get back in shape. But it’s also important to go easy on your body during the first few months after giving birth, so be sure to choose the right types of exercises!
- When postpartum bleeding stops: walking.
- After six weeks: swimming.
- After strengthening your pelvic floor: abdominal exercises.
- After four months: aerobic exercise in a gym or outdoors (tennis, competitive swimming, bike riding).
- After a year: running and all other sports.
Here are a few examples of exercises you can do every day at home:
- For back problems (starting in the first month)
- Lying on your back, with your knees up, heels close to your backside, hands on your stomach, head on the floor, chin down, tilt your pelvis forward so that your back is against the floor.
- When you breathe out, lift the pelvis, and when you breathe in, rest it on the floor.
- Maintain this position for 10 minutes while breathing through your mouth.
- To tone your stomach (after strengthening your pelvic floor – see animated diagram)
- Lying on the floor, chin down, knees bent, feet in the air, put your hands on your knees.
- Without moving, push your hands towards your knees and your knees towards your hands for 20 seconds.
- Repeat the exercise six times, resting 30 seconds between each round.
- To firm your thighs and develop your shoulder muscles (see animated diagram)
- Sitting on a chair, feet spread the width of your hips, place your hands on your knees.
- With your hands, push your knees as if to close them while your knees resist.
- Maintain this position for 30 seconds.
- Repeat the exercise four times, resting 20-30 seconds between each round.