Exercise after the pregnancy

After the pregnancy, the most recommended is wait between 6 and 8 weeks to go back to do sport. The reason is because the joints and ligaments are weak and the body is recovering from the big effort and the hormonal changes.

Because of that is not recommended to do an intense exercise. The best way to be back on exercise is doing it in a progressive and way, from soft to more intense. At the beginning you can do a soft jogging, a couple of longs in the pool, pilates, yoga…

It is recommended to do 3 or 4 sessions a week, between 20-30 minutes. If the intensity of the exercise is more intense, it can’t be more than 15 minutes. The aerobic exercises program done it in a moderate intensity are the most recommended.

To have your normal body back, you can do:

- Floor pelvic work: is useful for recovering your pelvic zone because it is a zone that suffer too much during the pregnancy and the giving birth. The exercise can be the kegel’s (explained in previous posts), exercises with a fitball…

(Original source: http://www.soloparamadres.com/487-ejercicios-para-madres)

- Walk, swim, static bike and squats: how we have said before, the aerobic exercise is recommended.  In this case, this exercises help to recovery the glutes and hips because it burns calories and fat.

- For the breast, in addition to a good subjection, you should do a specific exercises like dumbbells, pectorals, adduction and abduction of arms, push-ups…

The key for having your normal body back as soon as possible, is that you must had done sport and exercise before and during the pregnancy. And how we have already said, this exercises can’t been done at a high intensity and the beginning.

Also it is important be hydrated, consult your doctor before you start and combinate the exercise with a good diet.