Pregnancy Exercises : How to Get Back in Shape After Having a Baby

Now that you’ve had that precious baby, the question is how you are going to get back in the shape. Hi everyone, I’m Carolyn with studio group X. And I’m going to talk about on how you can get back in the shape after having a baby. Well the first thing that you want to think about is you were pregnant for about 10 months. So you’re 10 months into the pregnancy and think of it being 10 months out of the pregnancy.

So give yourself plenty of time. Just relax mentally; you will get there soon enough. You also want to make sure that you’ve been released by your doctor to get back into a regimented exercise program. So if you’ve had a vaginal burst, it will take you for about 4 to 6 weeks before your doctor will release you. If you’ve had a C-section, it will take you about 6 to 8 weeks to be released by your doctor. Next, you can do light movements days after you’ve given birth, just light walking or maybe some nice stretching that you can do head to toe. So you can do some light movement days after. Next, you want to resume your pre-pregnancy program gradually. Try not to overdo it. Don’t overexert yourself. Now, to start a program, start off with three days a week doing some cardio exercises. Some walking, swimming, biking.

You can even incorporate some pushups in there for your upper body and again, make sure that you’re stretching on a regular basis. And I know that a big concern for a lot of us after we’ve given birth are those abdominal muscles. So if you want to incorporate some abdominal exercises, first you need to do a little test. During pregnancy, your abdominal muscles or your abdominal wall tends to split right in the middle, it stretches. So after pregnancy, you may have sometime before those abdominals coming back together. So how you can test to see if you’re ready to do traditional abdominal exercises is you want to lie down on the floor, place your finger tips right above your belly button then you want to lift your shoulders up off the floor and then if the separation right here in your abdominal area is bigger that 2 to 3 fingers then you’re not quite yet ready to do traditional abdominal crutches.

So if that’s the case, some pelvic tilt would be nice to do and some leg slides and just some really easy abdominal curls. Then after your wall comes back together again about 1 to 2 fingers in separation, then, you can go back to some traditional abdominal exercises. So I hope that this helped you in giving you some information about how to get back in the shape after having a baby. And I’m Carolyn with studio group X and good luck to you out there.