How long after giving birth can I exercise?

Some women have a good figure before pregnancy, but their figure becomes obviously out of shape after pregnancy and delivery. Not only can they not wear beautiful clothes, but it also puts psychological pressure on the mother. Some women want to exercise to lose weight right after giving birth, but they are also worried that postpartum exercise will affect their body's recovery. They don't know how long after giving birth it is best to exercise. How long after giving birth can they exercise? Let’s take a look at it next.

1. How long after giving birth can I start exercising?

Postpartum women should follow the principle of gradual progress and do what they can when doing exercise, starting with light exercise. Any slightly intense exercise should be arranged after 42 days after delivery, and it is best to get permission from a doctor. In addition, strenuous exercise is not recommended during menstruation.

Generally speaking, mothers who give birth naturally and do not have postpartum hemorrhage can get out of bed and walk around 2 to 3 days after delivery, and do some pelvic contraction exercises 3 to 5 days after delivery, and can do soft gymnastics or stretching exercises two weeks after delivery. For mothers who have given birth by cesarean section, it depends on the healing of the wound. Generally speaking, they can start stretching exercises one month after delivery, and it is suitable to do exercises to train the abdominal muscles 6 to 8 weeks after delivery.

2. Reminder

In addition, obstetricians and gynecologists also remind that mothers should follow the principle of gradual and appropriate exercise when doing postpartum exercise, starting with light exercise. Any slightly intense exercise should be arranged after 42 days after delivery, and it is best to get permission from a doctor. In addition, strenuous exercise during menstruation is not recommended.

3. How to exercise after giving birth?

1. Hip tightening training (cat pose, tiger pose):

Kneel on the bed with your legs and hands supported. Tighten your abdominal and back muscles to stabilize your body. When doing this movement, push one leg back and up as far as possible, and tighten the gluteus maximus on the same side. Alternate legs 10-15 times.

2. Abdominal stretching training (flying swallow, locust):

Lie face down on the bed and place a pillow under your abdomen, or you can roll up a quilt and place it under your abdomen. Tighten your back muscles and lift your body up until it is horizontal. When doing this exercise, you need to keep the area below your hips stable and use your hands to support yourself to reduce the difficulty of the movement.

3. Abdominal tightening training (half bridge):

Lie on your back in bed, bend your hips and knees, keep your back close to the bed, and place your hands on both sides. Contract your abdominal muscles and slowly roll up your upper body until your shoulder blades are lifted. When doing this movement, always keep your head relaxed and do not pull your cervical spine forward with force. The range of motion should keep your lower back from leaving the bed.