Getting Back in Shape
Now that you’ve given birth, you’ll be eager to regain your pre-baby figure. Don’t be in a hurry. Give your body time to recover before you start building it up
Before you start:
- Check with your doctor at your postpartum checkup (six weeks after giving birth) whether you can start an exercise programme.
- A ‘Rec Test’ to check if there is stomach separation before starting your postnatal workout.
- Ask your doctor before using traditional Indonesian wraps or going on postnatal treatments.
- Walk as soon as you feel up to it. Start with a 10-minute walk in the park or on the treadmill and work your way up gradually.
- Use light wrist or ankle weights to improve muscle tone. Don’t overdo it or your breastmilk supply may run low.
- Be extra cautious about resuming abdominal exercises or starting an exercise regimen if you’ve undergone a C-section.
- If you’ve had a vaginal delivery, follow these ground rules:
1. Start each exercise session with a warm-up
2. Begin with short sessions, slowly building up to longer sessions as your body recovers
3. Take short breaks between exercises; exercise slowly and don’t overdo it
- Watch your posture and do gentle abdominal exercises.
- Modified abdominal work, plank, kegels and pelvic tilt exercises to strengthen the lower abs and pelvic floor.
Exercising while Breastfeeding:
- Breastfeed beyond six months. You’ll start to lose weight easily, naturally and gradually.
- Drink plenty of fluids especially if you’re breastfeeding.
- Jump into a workout routine right away.
- Go on a strict diet right away.
- Exercise more than recommended, even if you feel you can.
- Do knee-chest exercises, full sit-ups or double leg lifts during the six-week post-partum period