In this article about strength training after your childbirth, here's how to get fit again: Slowly, you come out of the baby bubble and want to start moving again. But where do you begin? Which sports can you do? And which exercises should you skip? We answer frequently asked questions and share how strength training after your childbirth helps you get fit again.
Strength training after your childbirth explained
Strength training after childbirth: when to start again?
If you were active before your childbirth, you might quickly feel the need to get back into your old routine. Or you may notice that you're less fit and feel the urge to become more active. Whatever your motivation is to start exercising again after childbirth, it's important not to rush things. After a vaginal delivery, the advice is to start exercising again after 6 weeks. If you had a cesarean section, your body needs more time to recover, and you can start building up your training again after 8 weeks.
What should I pay attention to before I start strength training after childbirth?
A childbirth is a remarkable achievement. Your body needs a lot of rest to recover from this ordeal. When you start training again after childbirth, it's very important to let your body lead the way. The guidelines for strength training after your childbirth are just that—guidelines. Your body will indicate very well what it can or cannot do. Therefore, before you start strength training after childbirth, it's important to check if your abdominal and pelvic floor muscles are ready for it.
Check if you have a diastasis
If you want to slowly start moving again, try to see how it feels to engage your abdominal muscles. During pregnancy, your rectus abdominis muscles can separate (diastasis). Before you start strength training after your childbirth, it's important to check if you have a diastasis. You can do this yourself by lying on your back and gently placing two fingers just above your navel. If you lift your head slightly, you can feel how far apart your abdominal muscles are. If it's more than two centimeters, it's wise to skip abdominal exercises until your abdominal muscles have grown closer together again. If you find it difficult to measure this yourself, ask for help from your midwife, for example.
Visit a pelvic physiotherapist
In addition to your abdominal muscles, your pelvic floor muscles have also taken quite a hit from pregnancy and childbirth. It can take up to 4 months for your pelvic floor to fully recover. If you experience pain in, for example, your pubic bone or tailbone, it's important to be cautious with certain exercises. A pelvic physiotherapist can help you assess the condition of your pelvic floor and assist you with exercises that strengthen your pelvic floor.
Are you looking for a good pelvic physiotherapist in the Haarlem area? Then we recommend this practice.
How do I start strength training again after childbirth?
Starting to exercise after your childbirth requires a careful approach. Even if you are eager to resume your own training routine, it is really important to take this step by step to prevent injuries.
Rebuilding Your Fitness
Before you start strength training, it's wise to begin with some movement. If it feels good, start with a short walk and gradually increase the distance as you can. This way, your body can get used to light exertion again. To further build your fitness, you can also go cycling, swimming, or try the cross-trainer at the gym again. The advice is to not do cardio for longer than 10 to 30 minutes at the beginning and not to seek high intensity right away. It's better to avoid running for the first 3 months. Your pelvic floor has not fully recovered yet and cannot absorb the impact of running sufficiently.
Gentle Strength Exercises After Childbirth
The guideline is that you can start strength training again after 6 to 8 weeks. But keep in mind that every body is different. It also makes a difference whether you trained during your pregnancy and if you were already doing strength training regularly before that. When you start strength training after childbirth, it is first important to focus on a strong core. This has been significantly stressed during pregnancy. Do light strength exercises that help strengthen your abdominal and pelvic floor muscles and ensure proper breathing. Heavy exercises like squats and deadlifts are better avoided at the beginning. Stick to light isometric strength exercises. This may seem a bit boring at first, but it creates a solid foundation. Once the foundation is strong, you can gradually build up your training with heavier exercises and weights from there.
Step by Step Fit with Strength Training After Childbirth
We cannot emphasize enough that it is important to start strength training step by step after childbirth. If you rush into it, the risk of injuries is high. This can worsen issues like prolapse, incontinence, and diastasis. You may also experience hip, pelvic, or back pain more quickly. Strength training after childbirth is definitely a good idea to get fit again, lose weight, and feel good in your skin. Just make sure to approach it responsibly and listen to your body's needs. Need help? At Daadkracht, we are happy to assist you in resuming training after your pregnancy.
Also read: Pull-ups · more articles on our blog · personal training at Daadkracht.
