Good for your health and mood, exercise also helps you get back into shape faster. But your new mother's body also needs to be treated gently... So, take your time and choose your activities carefully! Finish your pelvic floor rehabilitation first.
First, complete your pelvic floor rehabilitation.
Slow and steady wins the race! Even if you're eager to lace up your running shoes or put on your basketball jersey again, take things one step at a time: before toning your entire physique, you must first tone your pelvic floor. This large muscle has supported the weight of your baby throughout the entire pregnancy. pregnancy and was heavily strained during childbirth, must be rehabilitated as a priority to avoid you later facing problems with urinary incontinence.
However, no sport can work this internal muscle. The only way to get it back in shape is to meticulously follow the perineal rehabilitation sessions prescribed 6 to 8 weeks after the birth of your baby. Only once this rehabilitation is complete (allow one month) will you be able to resume physical activity without straining this muscle that supports the vagina, bladder, and rectum. However, as soon as the postpartum bleeding has stopped, don't hesitate to regularly take a short walk of 20 to 30 minutes!
Start again with gentle activities.
Once your perineum is toned, prioritize gentleness, not performance! Two sessions per week of gentle activity lasting 20 to 40 minutes will be more than enough for the first two months.
- Opt preferably for brisk walking, cycling or swimming which will allow you to gradually return to sport without again damaging this famous support muscle of the abdomino-pelvic sphere.
- Don't schedule classic abdominal exercises immediately after your pelvic floor rehabilitation, as the pressure could further damage your pelvic floor muscles. If your stomach is very loose, your doctor will likely prescribe abdominal physiotherapy. Otherwise, for a few weeks, focus on expiratory exercises (drawing your stomach in during a deep exhalation) before (re)discovering the benefits of Pilates, a gentle form of exercise ideal for regaining a flat and toned stomach.
- In consultation with your doctor, you should wait 3 to 6 months before resuming any activity that would put too much pressure on your pelvic floor. This includes all sports involving impact with the ground: Zumba, tennis, jogging, volleyball, jumping rope, etc.
Tailor your business to your own story
Like every new mother, your story is unique. Therefore, it's primarily up to you to determine the right time to resume exercise. This also depends on your health, the course of your delivery, and your personal preferences. to breastfeed baby , which you will adapt this resumption.
If you gained a lot of weight during pregnancy: Even if you're eager to get back in shape, be gentle and respectful of yourself. Prioritize activities that won't put stress on your joints. Swimming, water aerobics, aqua biking: water sports will be your best allies! Supported by the water and with your weight reduced by a factor of four, you'll be able to perform your movements without pain or difficulty. Once you've lost the first few pounds, you can then increase the intensity of your workouts on land.
If you are breastfeeding: Sport is not incompatible with breastfeeding. Simply be sure to choose relaxing activities (yoga) or low-impact activities (swimming) that don't require excessive muscular effort. Remember that nighttime feedings cut into your allotted restorative sleep, so you're not quite ready to run a marathon yet! Also, consider wearing a good bra and protecting your nipples with a specific cream, as they can become irritated from repeated friction against the fabric.
If you have had an episiotomy: Before engaging in any activity, you must wait until your wound has healed completely and your cervix is fully closed. Always consult your doctor. And if you plan to get back into cycling, pay close attention to the comfort of the saddle. It should never cause you pain.
If you had a cesarean section: Even more so than after a vaginal birth, after a cesarean section, you should always avoid abdominal exercises or activities that put too much strain on your abdominal muscles. Your muscles need time to naturally return to their original position. Generally, walking and swimming can be considered four months after birth, and sometimes even before perineal rehabilitation. However, your doctor or midwife will be able to advise you, after an examination, on the activities best suited to your individual situation.
Feel free to do your workout at home
If you're not a fan of swimming, jogging, or cycling, you can still enjoy the benefits of physical activity without even leaving home. Here are 5 exercises to do daily to both tone your figure and relieve minor aches and pains.
To relieve your back (to be practiced from the first month)
- Lying on your back, legs bent, heels close to your buttocks, hands pressed against your stomach, head on the floor, chin tucked in, tilt your pelvis slightly forward so that your back is pressed against the floor.
- When you exhale, raise your pelvis and lower it back to the ground while you inhale.
- Hold this position for 10 minutes while exhaling through your mouth
To tone your stomach (to be practiced after perineal rehabilitation)
- Lying on the floor, chin tucked in, knees bent, feet in the air, place 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 6 times with 30 seconds of recovery between each.
To firm the thighs and tone the shoulders
- Sitting on a chair, feet hip-width apart, place your hands on your knees.
- Your hands push your knees together to close them, and your knees resist.
- Hold the position for 30 seconds.
- Repeat the exercise 4 times with 20 to 30 seconds of recovery between each.
To firm the breasts
- Raise your arms horizontally in front of your chest, elbows wide open.
- Make a fist and cover it with the palm of your other hand.
- Then apply pressure with your hands against each other.
- Hold the position for 10 seconds then release while exhaling and repeat the exercise 10 times before reversing the position of the hands and working the other side.
To strengthen the gluteal muscles
- Lying on your back with your legs bent and feet flat on the floor, place a closed elastic band around your calves, just below your knees.
- With your back and arms on the ground, raise your pelvis as high as possible, then push your knees outwards while exhaling. This works against the resistance of the elastic band.
Return to the ground with your knees together, then repeat 5 times in a row. Take a short break and repeat 3 to 4 sets.
