By Tiffany Lipelt
You just had a baby and you reach into the closet for the low-rise, boot cut jeans you purchased before you got pregnant; can't get them passed your thighs? Don't worry, every mother has been there. Putting on maternity clothes after you have had the baby is painful, but bouncing back is not an over night thing.
Believe it or not, I thought I would return to my pre-pregnancy weight after delivering; imagine my surprise when I found I was only 10 pounds lighter. Once I came to my senses I realized bouncing back takes time. Now that you know you are not alone, where do you start? Knowing what to expect physically postpartum, when you can begin and the guidelines to exercise will give you the confidence to get started. The slim version of you is attainable, just maybe not tomorrow.
What you're feeling physically
After the bliss of looking into your new arrival's tiny little face, you are going to begin to feel a few aches and pains of labor. (Hey, they don't call it labor for nothing!) Physically, you'll probably be experiencing stomach cramps as the uterus contracts, exhaustion, discomfort while sitting, walking and/or urinating, a general soreness in your muscles and joints from the effort of pushing, not to mention some breast discomfort as your milk comes in. Where does it end?
The good news is, it usually doesn't last long and your bundle of joy makes it all worthwhile.
The pains that you may feel as you begin to exercise are a nagging soreness in your abdominals, as though you are exercising on a full stomach. This should disperse as your muscles return to shape. You might also ache in your joints that have been stretched during pregnancy, but exercise will return them to normal and prevent further weakening and strain.
Breast soreness may also occur during exercise and can be difficult. Choose a sports bra that is tight enough for support but not too tight that it causes irritation and blocks milk ducts. Exercising through the tenderness may be part of the territory until your normal milk supply is established.
What you shouldn't be feeling are sharp pains in any part of your body or any aches that make you really uncomfortable.
When to begin
You can begin a postpartum exercise program as early as 24 hours after delivery. That doesn't mean you will be lacing up the running shoes or heading off to kickboxing classes. High intensity aerobic exercise is going to have to wait about six weeks, but there are some things you can do right away to get you back into your pre-pregnancy jeans (assuming you had a vaginal delivery without any complications).
- Kegels: Important for regaining strength, contract the pelvic-floor muscles and hold. To make sure you are using the correct muscles, practice by shutting off the flow of urine while using the bathroom.
- Head lifts: To begin working on your stomach muscles, lay on your back with your head on a pillow and your knees bent, with feet flat on the floor. Take a deep breath and lift your head and exhale. Return your head to the pillow. (You will be able to gradually work up to lifting your shoulders and doing a full crunch, but not for several weeks).
You may feel up to light walking as early as 1 to 2 weeks postpartum. Light exercise is fine as long as you go slow and stop if something hurts. Take it easy until your six-week postpartum check up. At this time your physician will probably give you the okay to resume a strengthening and more vigorous aerobic workout.
The guidelines
It's time to get moving, should you hop right back in or are there limitations? There are a few ground rules to be aware of so you don't find yourself overly sore or run down from the fatigue of exercise. - Warm up. Ease into a program by warming up your muscles before starting. You will be less prone to injury and warm muscles respond better.
- Keep it short. Start with short exercise sessions. They will be easier to commit to and will leave you less sore at the end of the day.
- Don't get fatigued. Avoid over-doing it by stopping before you feel tired. You want to have the energy for late night feedings!
- Avoid pain. Absolutely stop if you feel any pain, experience bleeding (beyond the normal postpartum discharge), or feel dizzy or faint.
Regular exercise will help to flatten your tummy muscles, tighten the joints, ligaments and muscles extended during pregnancy, and also help you to loose the extra pounds still lingering. The other two great benefits are: keeping fit will prepare you for lifting your new baby as she continues to grow and the psychological effect of exercise will improve your ability to handle stress and minimize your chance of postpartum blues.
Bouncing Back
Postpartum life is overwhelming, don't compound it with the pressure of an intense exercise program. Exercise should not be all or nothing. Work it into your busy schedule a little at a time, even if it is only for 15 minutes at a time. Get creative with your workouts by running with the kids in a stroller or hiking with baby in a backpack. Bouncing back after baby is something mothers would like to happen fast, just make sure you don't put to much pressure on yourself.
Get the hang of motherhood first; time for exercise will come later.
Back to Maternity Articles
