Post-pregnancy and exercising

by Freydis
Post-pregnancy and exercising

Congratulations mommy! You got through your pregnancy – and delivery

Giving birth puts a tremendous strain on the body. It could be compared to running a marathon, although in some cases a marathon would be way easier to overcome.

It’s time for recovery

Pregnancy made some slow changes to your body in order for you to be able to deliver. This means that it won’t change back to its prior self overnight or even at all. Every woman is different, and while some women recover very quickly others take longer to recover their strength.

Your shifting balance

During pregnancy, your body’s balance point gradually shifted because of your growing belly and weight gain in that general area. Now, much of that weight has come off during birth, so the balance point has shifted again in a number of hours, but your muscles haven’t adjusted to the shift in such a “short” amount of time. Therefore it is very important that you pay attention to your body’s signals and be mindful when you, for example, lift your baby.

Lose ligaments

In preparation for birth, your body released hormones in order for the ligaments to become looser, so the baby’s passage through your pelvis would become easier. These hormones weren’t only released to the ligaments in your pelvic area, but to your whole body. Which means that for some time now your ligaments will remain loose. Therefore, please take that in account when working out and avoid any fast or jiggly movements or extreme stretches or postures.

Pain or numbness

If you have any unusual pain or numbness in your body, please let your doctor or health practitioner know. The reason for numbness could be due to muscle strain, causing the muscles to block the flow of your nerves and blood veins. In that case, get your health practitioner to refer you to a physical therapist or see a chiropractor or some other therapeutic practitioner.

Baby weight

It is not recommended that you lift anything heavier than your baby in a carrier for the first few weeks.
Make sure that you hold your baby for equal amounts of time on each side and don’t always hold your baby the same way. If you do, it will strain the muscles and give you bad posture, which can eventually lead to back problems along with other ailments.


Your workout doesn’t have to be done all at once, you can divide it to fit your schedule, so you get 10 minutes of exercise a few times a day.

I have made a post-pregnancy workout series, where I recommend a workout regiment that you can follow for your baby’s first year. The series progress in intensity gradually throughout the year. Please note, that these are merely suggestions, based on general advice. And I can’t stress this enough:

If it doesn’t feel right – don’t do it!

Always listen to your body! We are all different, if the exercise hurts, you’re not ready, so take it down a nudge. Don’t worry, you’ll get there in time.

Cesarean birth

If you’ve had a cesarean or some complications, or if you don’t feel ready, please ask your doctor or health practitioner before starting an exercise regimen. If you had a cesarean there are extra precautions you need to be aware of when it comes to post-pregnancy workouts.

My workout recommendations are aimed at women who have given birth vaginally.

Hang in there mommy, and have a great year!

Read more about post-pregnancy workouts and advice for week 1-6, week 7-12, month 3-6, month 6-9 and month 9-12.

You may also like

Leave a Comment