How soon can I start to exercise again after childbirth?

Congratulations on the newest member of your family! As a busy mom, you’re probably wondering…

“How do I start to exercise again?”

“Do I even have time to exercise again?”

Here’s a quick guide on returning to exercise to become the strongest mom you can be. 

Return to exercise after vaginal birth:

Do:

■ Basic pelvic floor strengthening to rebuild any strength that may have been lost during pregnancy while intra abdominal pressure was increased (from baby!)

In sitting, contract your pelvic floor and hold for 3 seconds. Relax for 3 seconds. Contract for 3 seconds. Repeat x20

In sitting, contract your pelvic floor and hold for 10 seconds. Relax fully. Repeat x20

■ Gentle core bracing to strengthening the transverse abdominal muscle.

Begin flat on your back with your knees bent. Place your right hand over your left hip bone, and your left hand over your right hip bone to brace your belly. Press your low back into the floor and begin to tighten up your core. Do not hold your breath! Perform x20

You can begin adding in a gentle head lift to all core bracing exercises for an extra challenge as long as no abdominal doming (belly bulging in the middle) occurs. Perform x20

For an even further progression, you can lift one foot off the ground at a time, alternating right and left. Perform x20

■ Deep breathing exercises for pelvic floor relaxation, belly engagement, and general relaxation 

Diaphragmatic breathing: breathe in through your nose and expand your belly, breathe out through your mouth and your belly should flatten. Take long inhales for 4-6 seconds, with even longer exhales 6-8 seconds.

Don’t: 

■ Intense core exercises that can cause abdominal bulging → crunches, bicycle crunches, planks or quadruped exercises.

■ Contact sports that can cause trauma to the belly→ lacrosse, soccer, softball.

■ Jumping or running that increases intra abdominal pressure onto the pelvic floor → plyometric classes, trampoline, jogging.

If you are unsure, it is best to seek the guidance of a professional. Cape Concierge Physical Therapy has certified pelvic floor therapists that can evaluate, assess and progress safely.