Exercise After Delivery
About Exercise
After having a baby, you may feel like you are living in a completely different body than before. Pregnancy can lead to weight gain, fatigue, and weak muscles. Starting an exercise program can help you lose weight, strengthen your muscles, increase your energy level, and reduce stress. Some common questions after delivery are:
When Can I Start Exercising Again?
It is usually recommended that you wait until your 6 weeks post-partum medical visit before beginning any exercise program. You health care provider’s can give the okay that it is safe to exercise. Then, you can begin exercising and progress as soon as you feel your body can handle the stress of exercise. The amount of time it takes to recover from childbirth depends on your delivery and your exercising habits before and during pregnancy. A complicated delivery, c-section, or hard labor may take more time to recover from. If you were exercising before and during your pregnancy, you can usually get back to what you were previously doing a little sooner. Always discuss your plans with your doctor. This can help you know when it is safe to begin exercising again.
Can Exercise After Delivery Be Dangerous?
You should always consult with your doctor to find out if it is safe for you to begin an exercise program after delivery. Most of the time, you will be able to start light exercises soon after delivery and work your way up to more intense activities. Occasionally exercise is not safe after having a baby. You should stop exercising and call your health care provider if you experience any of the following:
- Pain
- Increased bleeding
- Dizziness
- Shortness of breath
- Heart palpitations
- Fainting
- Difficulty walking
Where Do I Start?
You may be anxious to get back into shape, but make sure you take it easy and start slow. Pushing your body too hard or doing exercises your body is not ready for can be dangerous. During pregnancy your body makes a hormone called relaxin that softens your joints and allows your pelvic bones to spread apart during delivery. Relaxin stays in your body after you have a baby, sometimes for several months. This means that your joints remain soft and you are more prone to injury for about 6 months after you have had your baby. Be cautious and don’t over-exert yourself.
Pregnancy can also cause a gap down the middle of your abdominal muscles, which normally closes in about 4-8 weeks. Until the gap closes, you should avoid doing strenuous abdominal exercises, like crunches.
To check for abdominal muscle separation:
- Lie on your back with your knees bent and your feet flat on the floor.
- Put your left hand just above your belly button. Put your right hand on your upper thigh.
- Breathe in, and then out. As you breathe out, lift your head and shoulders off the floor, and slide your right hand forward to your knee. This will make your abdominal muscles tighten.
- Feel around your middle abdomen. If you feel a soft spot in between your flexed muscles, then you have abdominal muscle separation.
If the gap is more than three fingers wide, start to build your muscles slowly by doing pelvic tilts and leg slides. Once the gap narrows to only one or two finger widths, you can start crunches or sit-ups. If you are not certain about abdominal muscle separation, discuss this with your health care provider.
What Kind of Exercises Can I Do?
Listed below are simple exercises and stretches that will relax and strengthen your muscles abdominal muscles. They can help you work up to more intense exercises. When these exercises become easier to do you can move on to more intense activities, like jogging and weight lifting. Visit the Exercise for Women section for more exercise ideas and ways to stay motivated.
| Ankle circles | Kneeling pelvic tilt | |
| Arm and upper back stretch | Leg slides | |
| Belly breathing | Pelvic tilt | |
| Diagonal sit-ups | Straight curl-up | |
| Head lifts | Sit-up | |
| Kegels | Walking |
Ankle Circles
EXERCISE FUNCTION:
Helps improve circulation
INSTRUCTIONS:
Sit in a comfortable place on the floor or in a chair
Make 10 circles with your ankles clockwise, then counter-clockwise
Repeat circular pattern 3-5 times
Arm and Upper Back Stretch
EXERCISE FUNCTION:
Helps stretch and relax muscles in the arm and back
INSTRUCTIONS:
Stand or sit in a comfortable position
Raise your arms over your head, keep your elbows straight with your palms facing one another, hold for 5-10 seconds
Lower your arms out to your side, palms facing downward, keeping your back straight
Bring the backs of your hands together as far as possible behind your back and hold for 5-10 seconds
Belly Breathing
EXERCISE FUNCTION:
Helps relax and strengthen abdominal muscles
INSTRUCTIONS:
On a comfortable surface, lie on your back with you knees bent
Relax your body as much as you can, allowing your weight to sink into the surface you are lying on
Gently put your hands on your lower abdomen
Close your eyes and begin to notice your breathing
Feel your hands rise and fall as your breathe
Focus on using your abdomen to breathe instead of your chest
Breathe in and stretch your abdominal muscles outward, hold for 5 seconds
Breathe out and pull in your abdominal muscles, hold for 5 seconds
Repeat 3-5 times
Diagonal Sit-ups
EXERCISE FUNCTION:
Tone your sides and strengthen abdominal muscles
INSTRUCTIONS:
Lie on your back with your knees bent, feet flat on the ground
Breathe out as you raise your head and right shoulder
Point your right hand toward your left knee, keeping your heels on the floor for 5 seconds
Lower your head slowly, counting to five while breathing through your nose
Repeat, only lift your left shoulder and point your left hand toward your right knee
Head Lifts
EXERCISE FUNCTION:
Strengthen abdominal muscles
NOTE: Head lifts can help you work up to curl-ups as you strengthen your abdominal muscles. When you can do about 10 head lifts with ease, move on to curl-ups.
INSTRUCTIONS:
Lie on your back with your knees bent and arms at your sides
Keep your lower back flat on the floor
Breathe in and relax your belly
Breathe out as your lift your head off the floor
Breathe in and lower your head to the floor
Kegels
EXERCISE FUNCTION:
Strengthen the muscles of the pelvis area
NOTE: Kegel exercises help strengthen the muscles of your pelvis, which are weak after delivery. By tightening these muscles it can help stop urine from leaking. It also tightens the vagina, which stretches during birth.
INSTRUCTIONS:
Squeeze and hold the muscles that you use to stop urinating for 10 seconds, then relax
Do this 10 to 20 times in a row, at least 3 times a day
Kneeling Pelvic Tilt
EXERCISE FUNCTION:
Strengthen abdominal muscles
INSTRUCTIONS:
Get on your hands and knees on a comfortable surface
Relax your back so that it is not curved or arched
Breathe out and pull your buttocks forward, rotating the pubic bone upward
Leg Slides
EXERCISE FUNCTION:
Tone leg and abdominal muscles
NOTE: If you had a cesarean delivery, this exercise will not put too much strain on your incision. Do these a few times a day on both legs.
INSTRUCTIONS:
Lie flat on your back with your knees bent, feet flat on the ground
Breathe in and slide your right leg on the ground from a bent to straight position
Breathe out and bend it back again
Repeat with your left leg
Pelvic Tilt
EXERCISE FUNCTION:
Strengthen abdominal muscles
NOTE: Be cautious not to arch your back, bulge your abdomen or push with your feet as you do the pelvic tilt.
INSTRUCTIONS:
Lie on your back with your knees bent
Tighten your stomach and buttock muscles
Allow your pelvis to tilt upward
Flatten the small of your back against the floor as you breathe in, hold for 5 seconds
Relax and breathe out
Repeat 3-5 times
Sit-ups
EXERCISE FUNCTION:
Strengthen abdominal muscles
INSTRUCTIONS:
Elevate your head with a pillow and bend your knees so your feet are flat on the ground
Tuck in your chin, breathe out and reach for your knees
Hold for five seconds
Breathe in as you lower your body
Repeat 3-5 times
Straight Curl-up
EXERCISE FUNCTION:
Strengthen abdominal muscles
NOTE: This is a great exercise to strengthen your abdomen and help you build up to a full sit-up.
INSTRUCTIONS:
Lie on your back with your knees bent and feet flat on the floor, breathe in slowly through your nose
Tuck in your chin and raise your head, point your hands toward your knees
As you count to five, slowly breathe out and lower your body to the ground
Relax, then repeat 5 times
Walking
EXERCISE FUNCTION:
Develop cardiovascular and muscular fitness
NOTE: This is a great place to start because it is a low impact activity that won’t put too much stress on your joints and muscles. You can also bring your new baby with you in a stroller or sling. Walking helps you build up to more intense activities, like jogging.
Disclaimer:
Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning any exercise program. The advice presented is in no way intended as a substitute for medical consultation. The Utah County Health Department/WIC Program disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
