Your postpartum fitness plan – When to start fitness after childbirth and how to proceed? Thanks to our advice and a tailor-made postpartum program, regain your physical condition, gain in tone, and gently lose weight during pregnancy.
Why get back to the sport after giving birth? – Fitness Plan
Fitness Plan – Resuming sport as soon as possible after the birth of your baby is an excellent reflex for your physical well-being and for maintaining. A good emotional balance and promoting the secretion of endorphins. Also called anti-stress hormones, sport is your best weapon to drive away from the baby blues. This delicate period after childbirth by substantial variations in emotions due to the drop in hormone levels. After pregnancy.
Here is how the resumption of physical activity after childbirth takes place:
The rehabilitation of the perineum is the first step. It usually starts the first week after delivery. After the first sessions, continue to train independently at home: you will progress week after week and improve your pelvic floor tone.
After being cleared by your doctor or midwife, often after 3 to 6 weeks, starting. A gentle exercise like swimming or walking will help you quickly return to your pre-pregnancy fitness.
Some programs, such as the De Gasquet method, offer perineal rehabilitation exercises and strengthening the abdominal strap inspired by yoga. To be carried out before and after childbirth for a complete follow-up without interruption of physical activity.
How to work on your posture for faster fitness?
To limit postpartum pain, be sure to adopt appropriate postures during your new daily routine with your baby:
For a few weeks after childbirth, carrying heavy loads (baby car seat, water packs, boxes, etc.) causes excessive pressure on the perineum. Also, avoid overstraining your abdominal muscles. Finally, follow one simple rule: don’t carry anything heavier than your baby.
To carry your baby while sparing your abdominals and your perineum, try not to place it at the level of your belly for the first few days. The technique to remember is that of the kangaroo: install your child very high on your chest and support his weight with the help of a carrying sling.
Avoid standing all day; plan as much time as possible to rest, during which you can lie down: for example, take naps when your baby falls asleep.
Staying in a lying or sitting position for too long is also not recommended: take a few steps at least every 2 hours. Then, after a few weeks, you can consider short walks with your baby.
To breastfeed, keep your back straight, sit on a chair or a cushion, holding your back firmly.
If you wish, you can wear a support belt for the first few weeks after childbirth to support your body while your ligaments strengthen in the pelvis.
How to compose your postpartum sports program?
By practising these three quick and easy postpartum exercises every day for a month, get in shape after childbirth:
To muscle the stomach and thighs: lying. On the ground with your arms crossed, your knees bent at chest level, breathe deeply ten times by sheathing your buttocks and abs with each exhalation.
To strengthen the perineal area. Perform series 4 – 5 half-bridges by lying on your back with your legs bent and your arms along your body. Contract the perineum during an exhalation, gently lift the buttocks a few centimetres. Return to the initial position while inhaling and start again.
To work the abdominal strap: on all fours, extend one arm and the leg on the opposite side (the right arm and the left leg, for example) and hold the position for a few seconds. Reverse the movement, then repeat the exercise 5 times.
You can start this program as soon as a health professional authorizes you to resume physical activity. Plan short sessions, around 15 minutes at first, and stay attentive to your feelings.
To maintain motivation, opt for a virtual coaching solution like iFit Coach. With a wide choice of sports sessions led by trainers, you can select the disciplines that stimulate you the most to compose a tailor-made postnatal program at home: yoga, walking, stretching.
The iFit® Coach application includes performance monitoring and personalized recommendations based on your profile: nutrition, sleep, exercises, etc.