Training after pregnancy

When can you start training again after childbirth?

After giving birth, it is understandable that many are eager to get back to training to regain the body or shape they had before becoming pregnant. It is similar to during pregnancy, but with increased ease and more variation before you return to normal. Just be careful not to push too hard too quickly - adjust the activity according to your condition, and gradually increase the volume and intensity.

The regular training you had before can be started by some as soon as a couple of weeks later, but it is recommended to play it safe and wait six weeks or perhaps more - but it varies individually.

Activities you can do

For some, the road back to normal might be steeper. According to The American College of Obstetricians and Gynecologists, it is individual when one can resume the corresponding training as before. It must, of course, be physically and medically safe, and the timing depends on whether the birth was complicated or not. For example, you may need to wait more than six weeks after a cesarean section before you can resume training.

Just like when you eased off during pregnancy, you should now ease back into it

Daily activities such as walking with a stroller, climbing stairs as you may have done during pregnancy, regular household tasks, and perhaps playing with children - are a perfect start to training. And if you previously did pelvic floor exercises/kegels, continue with that, as it is still relevant for preventing leakage and can help counteract a feeling of pressure during activities.

If you find that you still cannot do activities involving running and jumping because you experience leaks, strengthen your pelvic floor and switch to brisk walking, cycling or gymnastics.

It is also important to mention that - especially if you did this during pregnancy and enjoyed it - you should avoid swimming or bathing until the bleeding has ceased due to the risk of infection, which usually is after four to six weeks.

Breastfeeding before training

You should not only be careful with your own body, as if you breastfeed, it can affect the baby's fluid or nutrient intake. A moderate weight loss while breastfeeding seems to be the safest, according to several studies. Intensive training can make the milk sour or bitter, which can cause the baby to reject breastfeeding.

A valuable tip is to breastfeed before you train. This will also avoid breast engorgement/sore breasts and what we mentioned earlier, about the milk possibly being sour due to buildup of lactic acid after training.

Simple exercises you can do

In our article about training during pregnancy, we mentioned an exercise you could do throughout your pregnancy, but it is also relevant now after childbirth. Pelvic floor training or kegels is very beneficial for preventing unforeseen urinary leaks.

Here are three other exercises you can do at home

• Deep breathing through the abdomen with contractions

How to do it -

This is an exercise you can do as soon as an hour after giving birth. It helps the muscles become more relaxed while starting the process of rebuilding and toning the abdominal muscles and the abdomen itself.

Sit upright and take a deep breath in, feeling that you draw the air in from the lower part of your abdomen. Tighten your abdomen and hold the abdominal muscles tight while you breathe in, and release as you exhale. Gradually increase the time you hold the tight position.

• Small bridge

How to do it -

Lie on your back with hip-width apart between your feet, arms down along the sides of your body and feet planted on the floor. Activate your abdominal muscles and tighten your buttocks to lift it up while pressing your heels down into the floor.

A bonus exercise in this is to do a kegel when you are at the top of the bridge, and hold it for three seconds before releasing and slowly lowering your buttocks back to the floor. Release the pelvic floor muscle when you start the small bridge.

• Squats

How to do it -

Be careful and make sure you have something to support you, or have a friend or your partner ensure that you do not fall before starting a squat. You never know how your first squat will feel.

Stand with your legs parallel to each other about shoulder-width apart. Tighten your core muscles and bend at the hips and knees, keeping your back straight throughout the movement. Lower until your thighs are at a 90-degree angle to your lower legs, and press yourself slowly back up until you are upright.

But don't be too eager and don't go too far down if your body doesn't allow it. The muscles and ligaments may be loose from pregnancy, and you don’t want to injure anything. If you want to move into squats more slowly, you can introduce it by sitting up and down on a chair.

Get a good start on this new phase of your life

Take a look at our different training leggings for a good and fresh start in this new phase, and the great leggings guide if you are unsure about what you want from the leggings and recommendations on what is best for what.