By Jasmin Waldmann
If you have had a normal delivery you should start directly with pelvic floor exercises, while lying in the hospital bed. These are Kegel exercises. Usually a physiotherapist will come and teach you how to do them. Within six weeks of giving birth the mother can move normally in the house. A general rule is to start exercising after six weeks, depending on how the young mother feels. Some are ready; some might take a bit longer. What is important is to stay closely connected with your gynecologist during the first three months after giving birth.
Once you are fit and feel strong enough, you could do some light physical activities / exercises daily. They could be taking 20-30 minute walks and doing some light exercises on the mat to strengthen your back muscles. Start with static exercises (for 2-4 weeks), after which you can start with dynamic exercises. The diagonal belly muscles (oblique abdominal muscles) are important here, not the straight ones (rectus abdominis).
It is also crucial that you take good care of yourself. Get sleep, whenever possible, have an excellent diet (fresh and healthy food, no exceptions). Also train yourself to be mindful. Check frequently how you feel. Give yourself 10 minutes, trice a day, to sit relaxed and in silence and feel your body. In your mind scan all your body parts and get a feel of what is going on inside you. What thoughts or concerns do you have? Also observe moments of happiness and anger etc. This will help you to stay mindful towards yourself and your child.
Here is what you should know:
- Core muscles are the most important ones to strengthen, as you will lift many things in the near future (your child, a stroller etc). Therefore, you will need a strong back.
- When it comes to losing the extra pounds, cardio is important. But you want to start this only after 6-8 weeks. Also, then you can a hit the gym again (as mentioned above, always check with your doctor).
- Make sure you are stretching and meditating frequently, as an infant is very demanding and lets you sleep very little.
- Be patient with yourself, as giving birth is a big thing. Have patience and be kind to yourself.
Jasmin Waldmann is an international Mind & Body Transformation Expert. She is the author of the book ‘Change Me’. Visit www.jasminwaldmann.com to know more. Book available on amazon.
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