Postpartum Training

When can you start training again after giving birth?

After giving birth, it's understandable that many are eager to get back to training to regain the body or fitness level they had before pregnancy. It's like during pregnancy, but with increased ease and more variation before you reach a normal state again. Just be careful not to push too hard too quickly - adjust the activity according to your shape, and gradually increase the amount and intensity.

The regular training you had before can be resumed by some as early as a few weeks after, but it is recommended to play it safe and wait six weeks or possibly longer - but this is individual.

Activities you can do

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

Just as you eased off during pregnancy, now you should ease back in

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

If it turns out that you still can't 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 stopped due to the risk of infection, which is usually after four to six weeks.

Breastfeeding before training

You should not only be careful with your own body, because 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. Intense 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. It will also avoid breast fullness/soreness and the issue we mentioned earlier about the milk possibly being sour due to built-up 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 giving birth. Pelvic floor training or kegels is very beneficial for preventing unexpected urinary leaks.

Here are three other exercises you can do at home

• Deep breathing through the abdomen with contractions

Here's how to do it -

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

Sit up straight and take a deep breath in, where you feel that you are pulling air in from the lower part of the abdomen. Tighten your stomach 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

Here's how to do it -

Lie on your back with hip-width spacing between your feet, arms down at your sides, and feet planted on the floor. Activate your abdominal muscles and tighten your glutes to lift your hips up while pressing your heels down into the floor.

A bonus exercise here is to do a kegel at the top of the bridge and hold it for three seconds before releasing and slowly lowering your hips back down to the floor. Release the pelvic floor muscle as you begin the small bridge.

• Squats

Here's how to do it -

Be careful and make sure you have something to hold onto, or have a friend or your partner ensure that you will not fall before you begin a squat. You never know how your first squat will be.

Stand with your legs parallel to each other at about shoulder-width apart. Engage your core muscles and bend at your hips and knees, keeping your back straight throughout the movement. Bend down until your thighs are at a 90-degree angle to your lower legs, and press yourself back up slowly 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 ease into squats, 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 various training leggings to get 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.