Congratulations on your new baby!
How soon can I start working out after giving birth?
Typically, you can start to exercise around 6-8 weeks after giving birth. However, if you had an easier birth, you may be able to begin sooner. Please ensure you have your health practitioner’s clearance, prior to beginning any exercise program.
Exercising not only will get your pre-baby body back, it can help you boost your self esteem, help avoid post-partum depression, and have you strong and healthy to care for your baby.
A few tips to ensure you safely start to exercise:
1. Start slowly. Don’t over-exert yourself. If you push too hard, you can slow down your healing process.
2. Warm up and cool down.
3. Drink plenty of water before, during and after.
4. Strengthen your pelvic floor with Kegel exercises. Avoid intra-ab exercises (crunches, etc.) until you’re healed.
5. ***Diastasis Recti (separation of the ab muscles).*** If the gap is severe (a mid line of more than 2 to 2.5 finger-widths, or 2 centimeters) you may need to work with a physical therapist to repair. Avoid intra-ab exercises and torso twisting. Replace with planks on forearms instead.
6. Your body may still have the hormone Relaxin for up to 6 months. Please do not lunge or squat below 90°.
IMPORTANT: Listen to your body. Watch for bleeding as it means your body is still healing. You’re still getting a great workout. Pay attention to quality form over speed and quantity.