Exercise after childbirth: Getting your body back after pregnancy

Träning efter förlossningen: Att få tillbaka sin kropp efter graviditeten

How long does it really take to get their body back after pregnancy and childbirth and what kind of training after childbirth should one engage in? It is obviously different for everyone because of genetic conditions and how much they have exercised before and during their pregnancy. But in general it takes about 1 year to get back to his old body and the training that is good to relate to I list below!

Many of the body's readjustments to pregnancy have returned 6 weeks after birth. But that doesn't mean the body is back to normal. They have often lost a lot of strength in the trunk due to the fact that the abdominal muscles have been both stretched and inactivated for a long time. To start exercising at 110% is therefore not advisable but also not to wait for the body to come back. So what can you do? 

Träning efter förlossningen

Exercise after childbirth

0-3 months

The first time after childbirth is very special. All of life has taken a turn and you may realize that life will never return to what it was before. It can be both magical and scary at the same time. It is therefore good to give yourself time to get into the mother role with all that it means. When you feel that you have got new routines in place and you have the energy to focus on something else, then you can slowly and surely add a little workout into your everyday life. 

The focus during this time should be on trunk contact and pelvic floor as these areas have been under extreme stress during pregnancy and will continue to be affected during the time you carry your baby a lot. 

The posture also usually has got a thorn because the center of gravity has been grossly displaced for a long time. To improve posture, trunk activation, pelvic floor and seat are something to look after. 

To take care of all of the above, it is good if you are introducing pelvic floor training, breathing exercises for the inner abdominal muscles and daily strolls. 

What you should avoid during this period are intense workouts and running as well as hope. Generally, body stability is not enough to manage to support your body properly. 

3-6 months

After a period of pelvic floor training, breathing exercises and walking, the hope is that you have regained good contact in the inner abdominal muscles. You can then try to introduce the plank which involves a heavier load for the inner abdominal muscles as well as the outer abdominal muscles (6-pack), but it is important to keep track of how your abdomen looks when performing this exercise. If you activate your inner abdominal muscles correctly, your stomach will be flat. If, on the other hand, you have not regained good contact with the inner abdominal muscles, your abdomen will be triangulated in the form of an elevation along the entire midline of the abdomen where you had a abdominal division during pregnancy.

An abdominal partition can make your contact in the inner abdominal muscles difficult, but it does not have to. Therefore, you get to try and see how it looks and feel and then decide. If you do not have contact in the inner abdominal muscles, the strain on the back will be unnecessarily large and possibly harmful and it is better then to return to exercises for the internal abdominal muscles only.

Even weight training for the whole body with a lighter load you can start to introduce into your exercise routine. The rule of thumb for all post-pregnancy workouts is to gradually step up weights and complexities and always feel for them. 

Suggestions for exercises are groundlifting, military presses, bats, rowing, squats (do not forget to activate the pelvic floor), dropout and cardio in a form that feels good for the stability of the pelvis and pelvic floor. Running and hope is probably still a little too early to begin. 

6-9 months

Continue with your strength training and increase the weights, intensity and complexity of your workouts. To get the pulse in your workouts is a smart tip to run superset. That means you release one exercise with another without resting. You decide for yourself how many exercises you want to run on the rake.

You can start running and jumping with caution and remember to activate the pelvic floor in anything that involves a trunk pressure or downward movement energy. 

A big good luck!