To get back into shape as quickly as possible after giving birth means having at least an overview of the physiological and anatomical changes that your body has undergone. Not only that, but your own personal circumstances will determine when and how you should begin regular exercise once again.
You should be aware that especially during the last trimester of pregnancy your body significantly increases its blood volume. However, the amount of red blood cells does not grow in a proportionate amount, hence one of the the reasons it’s common to become anemic during pregnancy. Once your baby is born, the blood volume will gradually return to normal. Because red blood cells are responsible for carrying oxygen around the body, until this has regularized increased breathlessness under exertion is common.
In general, it’s advised not to commence exercise for the first six weeks after giving birth. The reasons for this are many, and include the following:
- Anatomical changes to the body take around six weeks or so to return to a pre-pregnancy state.
- Ligaments will have stretched during pregnancy and will remain over flexible. Exercise too early and you stand the risk of ligament damage.
- The hormone relaxin is still present in larger amounts than normal, meaning your joints are likely to be less stable than before you were pregnant.
- Pelvic floor muscles might have become damaged or weakened during the birthing process
- For those who’ve have episiotomy stitches or a caesarean section, take advice from a health care provider as to when you can realistically re-commence exercise.
As long as you take all this into consideration, and you’ve been given the all clear by your doctor, then there’s many ways to get your body back to pre-pregnancy fitness with the minimum of fuss. Of course, your fitness levels before and during pregnancy will have a strong bearing on how long it takes you to return to full fitness. But as long as you’re medically fit, the sooner you recommence exercise after birth the better.
The following should all be taken into account when planning a postpartum fitness regime:
- Look at your diet. One of the biggest reasons women find it difficult to retain their pre-pregnancy shape is through poor nutrition. Now, more than ever before, is it important to eat a healthy, balanced diet.
- Perform Kegel exercises for your pelvic floor muscles.
- Begin gentle cardio vascular work – walking is perhaps one of the best exercises in the first weeks post-pregnancy.
- Commence resistance exercises slowly – don’t expect to be able to push the same weights as you did a few months previously. Listen to your body and you’ll soon find your fitness levels coming back.
The most important thing about getting back into shape after pregnancy is not to rush anything at first. Remember that your body is still undergoing changes, so you need to allow these to take place. With a little bit of common sense you’ll soon be back in shape.
“B Shape” abdominal binder. The Indian, British and U.S pharmacopoeia advices use of abdominal binders to reduce abdominal girth by trimming tummy and flab in the waist region.
“B Shape” is scientifically fabricated with the precise elasticity and tensile strength. It has Velcro tightness to gradually tighten with reducing abdominal girth. B-Shape can be tightened well beyond the Velcro zone. B Shape permits easy aeration due its well ventilated texture. B-Shape can be worn safely even while exercising. Essential to get back into shape after childbirth.