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Being a mother, looking great and developing professionally is a successful reality for a modern woman. After childbirth, you can regain your shape if you do it with care and respect for your body.
RESTORING THE BODY AFTER PREGNANCY AND CHILDBIRTH: WHERE TO START?
When and how to begin to restore your figure depends on how the pregnancy and childbirth proceeded. How did you feel during pregnancy? Was the birth natural or caesarean? How do you feel after having a baby? Are you breastfeeding? These are just a few of the questions that are important to answer before developing a training program. Only your doctor can give an exact recommendation on when to start physical activity.
The first step in restoring your body wouldn’t necessarily be with training at the gym, but with breathwork, stretches and the famous 10,000 steps a day, during which you monitor your posture. Once you’re comfortable with doing the basics, you can then consult your doctor about getting the green light to contact a personal trainer.
A competent trainer will begin the recovery process with fitness testing. This is an assessment where he will measure your weight and body composition, ask questions about your health and lifestyle, and test how you move. A movement test will help you understand which muscles have weakened, what to focus on, and which exercises are better to exclude so as not to cause any harm.
HOW TO GET BACK IN SHAPE: GENERAL RECOMMENDATIONS
- Time and patience to restore your figure after childbirth without harm. You can understand a woman who wants to quickly remove her belly and give her breasts a toned shape after pregnancy. But going too hard too fast for the sake of a figure can harm your health. It is important to remember that the pregnancy lasted 9 months, and all this time the body was changing. It also takes time to regain your old figure.
- Strengthening the body from the inside to get into shape. You need to start by strengthening your pelvic floor muscles and strengthening your core muscles. The core is not just the abdominal muscles, but a group of muscles in the abdomen, back, buttocks, and thighs. These are the muscles that form the internal corset and help keep your posture straight. Moreover, you can start strengthening your core after pregnancy even without active training – with the help of breathing practices, and then gradually add exercises.
- Focus on recovery, not weight loss. After giving birth, there is a risk of getting carried away with working on your figure and forgetting about the main goal – recovery. If you become obsessed with the scale, strive to lose weight as quickly as possible, and get carried away with diets and complex workouts, then your body will not be able to recover. It is important to act gradually and enjoyably. So that physical activity, nutrition and daily routine help not only restore your figure but also improve your emotional state.
PHYSICAL ACTIVITY AFTER CHILDBIRTH
Training helps solve issues with figure, apathy, hormonal levels and many other difficulties that a woman may encounter after childbirth. When you need to devote a lot of time to your child and everyday issues, it is worth carving out some time to play sports. Classes will help you take your mind off everyday life and feel like a healthy and beautiful mother.
WHAT PHYSICAL ACTIVITIES ARE RECOMMENDED FOR A GOOD FIGURE AFTER PREGNANCY?
So how do you get in shape? It’s best to start with restorative activities: yoga, stretching, myofascial release and breathing practices. Then you can gradually add strength exercises with your own weight, light jogging, and swimming. It is important to monitor the sensations in your body during training and how you feel after training.
Training should not be exhausting but should help the body restore resources. Then body correction after childbirth will be enjoyable. If the exercises are exhausting, then this is a health risk immediately after giving birth.
WHAT PHYSICAL ACTIVITIES ARE BEST AVOIDED AFTER CHILDBIRTH?
There is a myth that breastfeeding and exercise are incompatible. This is wrong. You can run for miles, lift weights, and your lactation will not be affected in any way.
However, there are exercises that are potentially dangerous for women who are beginning to recover from childbirth. You should avoid activities that can put excessive stress on the joints, spine, and rectus abdominis muscles:
- Strength training with a barbell.
- Jumping exercises.
- Twists, leg raises, and crunches
If you experience exhausting fatigue, severe sore throat, dizziness, or nausea, any type of exercise should be stopped. You can track whether your exercises are giving you the desired result through fitness testing, where one of our expert in-home personal trainers will measure your body size and composition.
Balanced and proper nutrition
- Your figure also depends on your diet. It is important to provide a balanced diet with sufficient amounts of proteins, healthy fats and complex carbohydrates:
Protein is the building material for a beautiful figure. It is also necessary for proper recovery. For example, protein is found in meat, fish, and tofu.
- Complex carbohydrates satiate and give energy to the body. Contained in whole grain cereals. Another type of healthy carbohydrate is fiber. It can be found, for example, in leafy greens and fruit peels.
- Healthy fats are important for good metabolism and normal cholesterol levels. Contained, for example, in unrefined oils.
In addition to nutrition and exercise, it is important to monitor your sleep patterns and stress levels. After the birth of a child, a woman does not always have the opportunity to get a good night’s sleep and avoid stressful situations. Restorative training, adequate hydration and breathing practices will come to the rescue, useful both for your figure and for emotional peace. The main thing is to keep the focus on recovery. Then the results will come naturally.
Tell us a bit more about yourself and we’ll reach out as soon as possible. We take a human approach to setting you up with the right trainer – so we’d like to learn more about you and your goals first.
Mike is a Certified Personal Trainer and a lifelong fitness and nutrition fan. Mike has a strong passion for training his body to become the greatest version of himself and truly believes we should all strive to train our bodies to look and feel our best. Based in Toronto, Mike has been studying fitness, nutrition, and training for over 20 years.