You may be anxious to start burning off the baby weight after you’ve given birth. Give yourself time to recover from the birth and to become accustomed to baby’s sleep schedule. Wait until you find your sleep rhythm and find periods of energy during the day.
Step 1
Keep your postpartum appointment with your ob/gyn. Discuss any health concerns you have with the doctor. The doctor should be able to give you an all-clear to start exercising.
Step 2
Start exercising no sooner than 6 weeks after giving birth. If you had a Caesarean section, wait 8 weeks before starting exercise. Every woman is different and you may feel comfortable starting before or after these time frames, which are provided as general guidelines.
Step 3
Start walking. Bring baby along in a sturdy stroller and take a walk during nap time or any other time your baby is naturally relaxed or not active. Note how your body feels and if you have any sharp or uncomfortable pains. Stop exercising and call your doctor if you are in a lot of pain.
Step 4
Recondition your body with daily walks. Increase the length of the walk as you start getting back in shape. Work up to being comfortable with walking at a brisk pace for 30 minutes three or four times a week.
Step 5
Gradually incorporate stretching and floor exercises into your exercise routine. Practice full-body stretches while standing or lying on the floor. When you can stretch your mid-section without sharp or sudden tugs or pains, you can start working on your abs. Add push ups, Kegel exercises, and yoga or Pilates.
Step 6
Add more intense exercises including aerobics or running when you feel like your body can handle them.
Warnings
- Avoid swimming as a form of exercise until your doctor okays the activity.
- Bike riding may not be the best choice because your balance might be off.
- Do not use celebrity moms as role models, as they have access to personal trainers, personal chefs and full-time nannies.
