Postpartum

[Misstaken]

I had a baby on May 25th. I am about to reach my two week mark. I have heard that you need to wait five or six weeks to begin working out. I has really active during my pregnancy and can't wait to get back to my old self. I was wondering what type of work outs I can do and what I should avoid. I really want to go running. Also I have heard that your abs need to come back together before you start to work them out of they will not fall back in place properly. I don't really know about all that. I feel really good and only have 9 lbs to lose to be at my pre pregnancy weight. Any info would be helpful. Thanx

[BuffedWildCat]

I know how you feel, I couldn't wait to get back to my old self and get my pre-pregnancy physique back either! I had a C-section and I started cardio and light weight training at 4 weeks, 4 days postpartum. I pretty much just listened to my body and took things nice and easy, nice and slowly. I didn't just jump back into working out at the same intensity. So if you ran before, I would start with walking first, brisk walking should be fine. Start with that first, do that for a week and see how you feel, then gradually increase your pace each week. I would save all out effort running tho until after your doctor has cleared you. As in I wouldn't be doing any sprinting until then.

That said, as a personal trainer I would recommend you wait til the doctor clears you at your six week postpartum appointment. I personally wouldn't train a client until she was six weeks postpartum and had her doctor's clearance. As far as abdominal work goes, start with kegels, stomach vaccuums, and pelvic tilts. I had one of my postpartum clients doing a kegal, stomach vaccuum, and a pelvic tilt all at the same time and eventually a kegal, stomach vaccuum, and a crunch at the same time. So that's what I would recommend you do before you do anything crazy for abs. Stick to isometric abdominal work until the separation in your abs has narrowed to two finger widths or less.

Hope this helps! If you have any other questions feel free to ask, I am trained in pre- and post-natal fitness.

[beaniecool]

First off...CONGRATS to you!! I hope you are feeling well and trying to take care of yourself as you take care of your little one! I had twins last October and like the PP, I also had a c-section. I went back at 3 weeks post partum and was told I could start walking and moving again. SO, that is a different situation than you because I had surgery, so Ihad to follow the basic rules regarding surgery. (I worked out until the day my water broke so I was ready to get back into as well!!) I would wait for an ok from your doctor...it is worth it!

I did have diastasis recti (separation of the recti) and it still is not completely healed...it may never be. But, my stomach has come back and it is getting better each day - But, I would really watch out about this because doing certain exercises like obliques will just make it worse. I also have a umbilical hernia that I have to get fixed this summer - all from the 13 pounds of baby in my belly. So, ask your doctor about these issues if you think they may have happened to you.
Here is a good link for you to learn about exercises you can do with diastasis...
http://feeds.feedburner.com/mommymuscle/PQGp

Hang in there!! You WILL get back into shape. The most important thing right now is to eat well and get some rest...it gets tougher, I swear!

jenni

[FitManJack]

My wife swam incessantly during her first pregnancy. She delivered vaginally and was able to get back in the pool within several weeks. In her case, the combination of swimming and breastfeeding trimmed her back down to a lean 120 pounds in no time. Breastfeeding is an amazing calorie-stripper. I was stunned how quickly my wife regained her shape. In fact, about six months afterward, she began weightlifting in conjunction with her swimming, and in no time she looked better than when she was 18 years old!

Another thing: she is pregnant again, and has maintained her lifting and swimming. She is 10 pounds lighter than she was at the same point in her first pregnancy (5-1/2 months along), and she says she feels much better than the first go-around. I imagine she'll repeat her former actions and bounce back incredibly fast.

If you exercised during your pregnancy, I'll bet that within 1-2 months of restarting your exercise you'll be basically your "old self" again.

Best of luck, and congratulations! Children are pure joy.

FMJ

[Eileen]

Congratulations! Well done to both of you. What did you have?

In the later stages of pregnancy, your body releases homones designed to loosen out your ligaments so your hips will expand enough to allow birth. Unfortunately, those hormones affect all your ligaments, not just the pelvic ones, and it takes a while for the effect to wear off. So lifting anything heavier than the baby soon after birth is asking for trouble.

You can definitely walk, but I'd suggest not running until you are sure everything has tightened up again properly.

Also, in the first few weeks, you are going to be spending a lot of time breastfeeding (don't worry, this stage doesn't last forever) and not a lot sleeping. If you are also stressing because you aren't working out, you'll just annoy yourself. Give yourself permission to spend time with your newborn. The gym will still be there in a month's time.

It is amazing how fast you can get back into shape as long as you don't rush it. I made a point of resting for the six weeks, and at ten weeks, I was skiing for six hours a day. On my second baby, I didn't rest as much, and it took a lot longer to get back into shape.

[Misstaken]

Thanks for all the information. I think I will wait a little longer before I start back with my old workout program. I had a little boy and he was 7lb 6 oz 20". Today is my two week mark and I still can't believe I have a son! He is a very good baby, for now anyways=). You guys all look great and again thanks for the info.

[beaniecool]

YEAH!!! CONGRATS TO YOU!!!! Take your time and enjoy your new baby boy!! Congrats!!!!

jenni