October 11, 2012

Guest Post: Postpartum Workout

hello! today i'm having Katie, a mommy and health blogger, from "Moore from Katieshare a bit about postpartum workouts for all you mommies out there. hope you find it helpful!

Postpartum Workout Timeline

Many women are eager to get back into shape after the birth of their baby—I wanted to slim down immediately! It's important to note that you shouldn't be jumping right back into a vigorous routine until your baby is several months old. Pregnancy and birth affect women's bodies in more ways than weight gain. Your hormones are surging, your breasts are full of milk, and a new baby is sitting in your lap. You will get back into shape over time, so don't rush it. Start with a few easy exercises then gradually work up to a more intense workout.

Day 3
A few days after giving birth you can begin to tighten your pelvic floor muscles with
specific exercises. These exercises are easy to perform, and you can do them anywhere, anytime. Do them every time you feed the baby, or before you drift off to sleep at night.

You can also begin pelvic tilts quite soon after birth. Pelvic tilts will help
tighten the abdominal muscles that got stretched and possibly separated during pregnancy. Lie on your back to perform a pelvic tilt. Raise your knees up, keeping your feet flat on the floor. Squeeze all of your lower ab muscles as you slowly pull your pelvis up and in. Hold the muscles tight for a few seconds, then release and repeat. I liked to do this exercise while my daughter was napping or lying on the floor beside me.

Week 1
The first week of being a new mom has most likely been a blur of nappies, breastfeeding, bottles and no sleep. Many women feel content loving on their babies 24/7. After the first week, I started to feel a bit stir crazy since I had no semblance of my former routine. If you're itching to get out of the house, try a leisurely walk. I loved to bring my daughter out in her pram or front carrier, and take in the fresh air. Just remember to take it slow and easy. If your
post natal bleeding becomes heavier or painful, you've probably pushed it too far.

Week 3
Many women are ready to get into a more physical routine three weeks after birth. However, it depends on your unique birthing circumstances. Women who had c-sections will need to wait longer. The best thing to do is to talk to your doctor before beginning an exercise routine. Just as your doctor advised you on delivery decisions, like pain medication,
cord blood banking, and immunizations, your doctor can help you develop a good routine to work exercise back into your life safely. I had a great relationship with my doctor throughout my whole term and felt very comfortable asking all of my health and diet questions.

It's important to treat your body well by eating healthy and not overdoing it. If you are breastfeeding, your body still needs extra calories to produce enough milk for the baby. Breastfeeding moms often find the pounds melting away, even though they are still "eating for two". If you exercise too much, your body might be burning too many calories to produce an adequate milk supply.

Week 8 and Beyond
When your bleeding stops, and you aren't feeling any soreness or irritation anymore, you can begin a more rigorous exercise routine. Getting back to my yoga and running routine was a great release physically and emotionally, Now that your body is ready, the hardest part will be finding the time to squeeze in those workouts on a regular basis.

“Katie Moore has written and submitted this article. Katie is an active blogger who discusses the topics of motherhood, children, fitness, health and all other things Mommy. She enjoys writing, blogging, and meeting new people! To connect with Katie contact her via her blog, Moore From Katie or her twitter, @moorekm26.”

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