Getting Back In The Gym After Giving Birth

Kevin Hayes,

Getting Back In The Gym After Giving Birth

If you just had a baby, congrats!!! Becoming a mom can be a truly rewarding experience, but after the baby has arrived you may be wondering what steps you can take to get your pre baby body back. According to UT Southwestern Medical Center, new moms who had a healthy pregnancy and vaginal delivery may begin working out 12 weeks after the baby is born. Waiting 12 weeks gives the body enough time to heal and avoid injuries, but before you decide to get active again, consult with your doctor. Listed below are some tips to easing back into your workout routine.

  1. Walking up to 30 minutes.
  2. Pelvic Floor Exercises 
  3. Jog in place for one minute.
  4. Resistance Training
  5. Balance steadily on one leg (each side) for 10 seconds.
  6. Hop on one leg (each side) 10 times without pain or loss of balance.
  7. Perform single-leg “running man” moves (opposite arm and leg extension) 10 times on each side.
  8. Do 20 each of these single-leg exercises per side:
    • Calf raises.
    • Sit-to-stand movement.
    • Bridge while lying on your back.

Courtesy of UT Southwestern Medical Center

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