Get fit after childbirth in the way that's best for you, your body and your baby.
When you start again after giving birth, don't start in earnest until 6 - 8 weeks after giving birth. If you had a Caesarean section, take special care to start slowly, as your tendons and muscles need time to grow together. Your body needs rest, and you're bound to have plenty to do with a new baby. Also, always be aware of your body and don't push yourself too hard. Find out how to get fit after giving birth.
Table of contents
- 0.1 Training after childbirth - when?
- 0.2 Training of abdominal muscles after childbirth - when?
- 0.3 3 good exercises you can do at home
- 1 Mother and baby in top form - e-book for 75 kr.
Training after childbirth - when?
Doctors recommend that you wait at least 4-6 weeks after giving birth to start exercising if you have given birth normally. If you gave birth by Caesarean section, it can take up to 6 months for all the tendons and muscles to grow back together. However, you can start exercising before then, just be aware of your body.
Training of abdominal muscles after childbirth - when?
During pregnancy, the abdominal muscles divide to make room for the belly. That's why you shouldn't start doing abdominal crunches to get rid of your mummy belly in the first few months after giving birth. It's a good idea to join a postnatal gym class to make sure you get into shape as gently as possible after giving birth.
3 good exercises you can do at home
With a newborn on your arm, a cup of cold coffee in your hand and a massive sleep deficit, it's worth doing some super-easy exercises to effectively tone up your body and get back in shape after giving birth.
Exercise 1: Squats
Squats train legs, buttocks, abdomen and back. The exercise is easy to do in front of the TV and even 10 minutes of squatting a day can make a difference.
Here's how: Stand up straight with your hips between your feet. Relax your shoulders and stretch your arms out in front of you. Now bend your knees. This should tighten your stomach, buttocks and thighs. Be careful not to sway your back. You don't have to come all the way up every time. The deeper your squat, the harder the workout. Repeat 10 times.
Exercise 2: Cats
This exercise trains the back and abdomen in a gentle way. You'll be particularly strengthened over the lower back and pelvis, which have been under strain throughout pregnancy.
How to do it: Stand on all fours. Make sure you tighten your back and abdomen well so that you are stable. Stretch your legs alternately so that they are straight out. If you want to make the exercise harder, stretch the opposite arm at the same time. This exercise should not be done quickly, but instead give yourself time to do it right. Be careful not to sway your back. Your back should be as horizontal as possible during the exercise. Repeat 10 times for each leg.
Exercise 3: Don't forget your pelvic floor
Don't forget your pelvic floor when you need to get in shape after giving birth. In principle, you can do knee exercises at any time, but it's a good idea to include them in your exercise routine so you don't forget. It's quite important to tone up after giving birth.
How to do it: Start by squeezing around the rectum, as if you want to keep some air in. Feel your lower belly in front when you pinch - you should feel tense and "hard". There are no rules about how many times or how long you can pinch. If you can pinch for 8-10 seconds 10 times in a row, you're well on your way. Ask your doctor for the 8-week check-up if you have any doubts.
Mother and baby in top form - e-book for 75 kr.
When you're on maternity leave, baby is obviously the thing you spend the most time on every day. That's why it makes super sense to include your baby in your training. This book is packed with simple and easy exercises to help a new mum get fit after giving birth at an easy way - both physically and mentally. Many of the exercises are designed so you can do them with your child, or easily have your child beside you. The book also contains lots of useful information about what happens to your body after a birth. The book is great for helping both you and your baby get moving and get fit after giving birth.