Getting Back in shape: Rebuilding the Foundation



Getting Back in shape: Rebuilding the FoundationAfter delivery of a baby, your abdominal muscles will be sore for a while. They will work and function normally; however, they will get sore more easily. This is expected. These are growth pains as your muscles build back up to their normal size and strength. So you need to slowly return to your normal exercise routine.

 

When to Start a Program

 

Vaginal Deliveries. You can start doing some basic easy exercise, like pelvic tilts, soon after delivery (only if you feel up to it). Three to four weeks is usually a safe time frame. When your physician gives you the go-ahead to start walking, then you should be able to begin phase one of the program. This phase should usually last between three and six weeks. Remember, your abs may get sorer than normal and this will affect how hard you should push yourself. If youíre too sore to train for your next scheduled session, you did too much did too much in your last session. Only move on to Phase Two when you feel youíve built a foundation. This would mean you can do the routine without having to push yourself and you experience only mild soreness, if any at all.

 


C-Section Deliveries. C-section deliveries are much more invasive. You will not be able to engage in abdominal exercises for at least six weeks. You must get approval from your doctor. After all the healing has occurred, you can then begin with Phase One. Listen to your body, and if any of the exercises that follow elicit the feeling of pulling on your scar, then back off that exercise until the skin has finished healing. Stay with this phase for three to six weeks. Move on to Phase Two only when youíve built a foundation. This would mean you can do the routine without having to push yourself and you experience only mild soreness, if any at all.
 

When you move on to Phase Two, also go slow and ease your body into the new routine.

 

Remember: If you experience any increased vaginal bleeding, bright red bleeding, pain, dizziness, or weakness, stop what you are doing and immediately contact your physician. You might be starting a little too soon. Rest, recover, and then try starting again in a week, with your physicianís approval.

 

 

Phase One:

Guidelines

  • Getting Back in shape: Rebuilding the FoundationBe gentle and go slow. If you want to have a rest at the bottom of the movement for a moment before you start your next repetition, thatís fine.

  • Take baby steps, giving yourself however much time you need to work up to twenty reps. If you need to rest between exercises, then rest.

  • Before you move on to Phase Two, make sure you are able to complete the prescribed goals of phase one routine for three successive workouts.

The Prescription: Do this routine three times a week. The goal is to work up to twenty repetitions and to be able to do the entire routine without resting between exercises.




 

 

Phase Two:

On the Road-Building Muscle and Endurance

Guidelines

  • Getting Back in shape: Rebuilding the FoundationBe gentle and go slow. If you have to rest at the bottom of the movement. Rest for a moment before you start your next repetition.

  • Take baby steps, giving yourself however much time you need to work up to twenty reps. If you need to rest between exercises, then rest.

The Prescription: Do this routine four times a week. The goal is to work up to twenty repetitions and to be able to do the entire routine without resting between exercises.

To Sum Up
You can get your old body back, even better than before, if the birth inspires you to new levels of fitness and wellness. The main thing is to be patient, to train your abs consistently, to do cardio work, ideally to start a basic weight-training program, and to eat intelligently. Also, use the power of your mind-really visualize the way you want your abs to look.
 

Remember, you need to stay strong and healthy for your child.


Dated 21 June 2013

 

Listen to the Podcast (what's this)

Related Links