When can I start exercising after having my baby?
Try to get started with some small steps as soon as possible and you will reap the rewards later – that squidgy belly and those extra wobbly bits are only temporary!
You don’t have to be away from your baby; in fact your baby will love some fresh air if you can get out and do some brisk walking, aim to build up to an hour each day during the first fortnight if you feel up to it.
For the first couple of weeks focus on those all important pelvic floor and tummy muscles – these are the ones that have taken the biggest hit through pregnancy and childbirth. Give these muscles a few minutes of attention a day with abdominal pull ins (holding your tummy in tight then releasing) and pelvic floor squeezes, 50-100 of each if you can and try and make this a permanent part of your routine for the future.
If you had any a caesarean or stitches down below this can be sore for a while, so take it easy until everything feels ok. Your pelvic floor exercises will help you heal though, so do these if you can.
Try and do little and often – maybe when your baby naps, while you are feeding (ab and pelvic floor squeeze), first thing, last thing in the evening or when someone pops in to babysit. This will give you a regular burst of endorphins and believe it or not, more energy! Take everything at your own pace, everyone is different and don’t push yourself too quickly, there is no rush.
Remember the 3-Plan includes a 6 week build up plan to help you start gradually.