How to Get Fit After Child Birth

Pregnancy can take its toll on the female body. Labor and carrying a baby can lead to weakened pelvic floor muscles leading to stress incontinence. The abdominal muscles become stretched and weakened and weight gain, no matter how small is inevitable. According to Alison Bourne of the Baby Centre, it takes 40 weeks for the body to recover from these side effects. But while there is no quick fix, it is possible to begin reconditioning the body even before the six week check. The key is to build fitness gradually and safely.

Things You'll Need

  • Exercise Mat
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Instructions

  1. Exercise Immediately After Birth

    • 1

      Strengthen weakened pelvic floor muscles by doing Kegel exercises. Squeeze and draw the pelvic floor muscles inwards and upwards and hold for four to 10 seconds, then relax. Repeat 10 times, four to six times a day.

    • 2

      Begin to recover your abdominal muscles by lying on the floor or leaning against a wall with the legs bent and apart. Press the spine firmly into the supporting surface and gently pull your navel into the stomach. Hold for a few seconds and then release.

    • 3

      Walk to begin to burn off weight and recover your strength. Begin by taking a gentle 10 minute stroll and increase the intensity according to how you feel.

    After the Six Week Check Up

    • 4

      Intensify your workout by join a post natal exercise class. Try Pilate's,yoga or swimming, which tones the whole body while supporting joints and muscles. Aim for three, 20 minute sessions a week.

    • 5

      Tone the upper abdominal muscles with stomach crunches. Lie on your back with back with your knees bent, hands behind your head supporting the neck and spine pressed firmly into the floor. Focusing on the ceiling,gently raise your upper body, letting your abs move your upper body off the floor.

    • 6

      Work out the lower abs. Assume the same position as for crunches, but keep the feet just off the floor. Inhale and raise up the pelvis, bringing the hips and knees in towards the body.