Postpartum workout – the first 6 weeks: Rest, Core & Pelvic Floor.



Congratulations on your new bundle of joy! After all of the excitement it looks like you’ve decided that it’s time to hit the ground running (literally ;)) and get back in shape. I admire your motivation and desire to feel strong and healthy!

So how to do it, you ask? The list is three things long: Rest, Core & Pelvic Floor.

  1. REST Before diving in at full force, I suggest slowing down for a bit. Your body went through a tremendous amount of effort giving birth. Every woman experiences it differently of course, but it is important to remember that even if you had a speedy delivery and got out of bed 30 minutes later feeling great, your body still needs time to recover. It is highly important that you spend the first few weeks avoiding strenuous activity, at least until you get to your six-week postpartum visit (or eight weeks, if you had a C-section), and get the thumbs up from your doc/midwife.

  2. CORE Work on your Transverse Abdominis (TvA): The TvA is a muscle that wraps around the your center like a natural corset. During pregnancy, the abdominal wall stretches to allow your baby to grow, and now it’s time to remind the muscles how to engage properly once again. Make sure you remember rule #1 and limit yourself to TvA Tucks only at this point. Don’t get frustrated if you aren’t able to exert yourself as much as you used to, it takes time to regain that strength. Click the video to learn how to work on your TvA.

  3. PELVIC FLOOR Do your Kegels and strengthen your pelvic floor. During pregnancy, the baby’s weight put a lot of pressure on your pelvic floor, causing it to lose its strength to a certain degree, the amount varies by each person/pregnancy. Now is the time to regain the strength in this delicate area and bring things back to normal and again don’t overexert yourself on this one, if you need a break, take it. This article explains about Kegel exercises you can do on your own.

Rest, Core & Pelvic Floor are the foundation to a healthy recovery from pregnancy and from giving birth. Remember, it took 9 months for the body to grow to the dimensions it got to when you gave birth, we can only expect it to take at least this long to get back to itself. Patience is the key. If you have any questions, I’m here for you.

Tal