Definition
Postpartum exercise refers to physical activity after pregnancy, typically focused on recovery, core and pelvic floor strengthening, increased calorie burn, and gradual return to exercise.
Explanation
- Postpartum exercise should start gently after medical clearance, about 4-6 weeks post birth depending on delivery.
- Focus initially on breathing, gentle stretching, and stabilizing the core and pelvic floor through transverse contractions and pelvic tilts.
- As conditioning improves, incorporate walking, plyometrics, bodyweight and resistance training for strength and muscle rebuilding.
- A supportive postpartum belt, proper nutrition, and modifying high impact exercises assists recovery. Listen to your body.
Examples
- Breathing exercises and kegels 6 weeks after a C-section.
- Supported bodyweight squats and walking up to 45 minutes daily after 8 week checkup.
Related Terms
- Diastasis recti, C-section recovery, pelvic floor, core stability
Common Questions
- How soon after birth can I work out? Wait at least 4-6 weeks and consult your doctor.
- What if I had a complicated delivery? Take it extra slow and be cautious of overdoing activity.
Do Not Confuse With
- Prenatal exercise – Exercise adaptations during pregnancy before childbirth.
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