View Full Version : Exercise after baby..
04-24-2012, 07:41 PM
So I was pretty active before I had my daughter and I really want to get back into shape, but my doctor hasn't given me the OK for exercise. I was wondering what some gentle in home exercises you ladies have done to get started to get back into shape.
I know walking is good, but we had an issue with DD's stroller, so we have another one being shipped, but it won't be here for a week.
Just wondering if anyone has any MacGyver ideas!
04-24-2012, 08:09 PM
Do you have a sling? You could walk with her in that. I don't have many ideas. I had a c-section with my first, so I didn't do much of anything until they gave me the ok. I will be stalking this thread! Good luck and Congratulations!
04-24-2012, 10:32 PM
Ditto on the sling! How about some arm exercises, or gentle yoga stretches to move slowly and start getting back into your post-baby bod ? YouTube even has some good free vids. Eating healthy is prob the best method until you get the "all clear."
04-25-2012, 12:33 AM
The ergo was my friend for several months when my DD was little. When I decided to get back "in shape" - ie running - at 3-4 months, my milk supply tanked and never recovered. Getting some light exercise is good, but looking back, I wished I had not been so eager to get back in shape. Taking walks with DD in the ergo was wonderful, and I look forward to using it again with the next one.
Depending on your delivery method you may or may not be able to do things like yoga - if you had a section (like I did) I would stay away from anything core for a month or two. I have also heard and read from a few sources that regardless of delivery method, being serious about crunches and ab work too soon can lock in the front pouch that's there.
This is coming from an exercise fanatic - the couple months after delivery, ie, the fourth trimester, is time your body uses to heal and adjust to hormones and delivery and everything else that comes with having a baby. Being out of shape, though is hard (I know!), is only temporary - you have the rest of your life to get back in awesome shape, and you will eventually. Don't worry about it too much now.
04-25-2012, 09:20 AM
Thanks ladies! I don't have a sling because...well they kinda freak me out, so I didn't get one. I'm still kinda on the fence over it all because I'm just paranoid that part of it will fail and she will fall out. I know everyone says they're safe, but I also have OCD.
I had a vaginal birth, but I know my abs aren't ready for that stuff yet. I have been doing very light work outs. Like 10 girly push ups, 10 modified sit up since my abs aren't ready for anything too hard yet, and 10 butt lifts (you lay on your back and push you butt up off the floor).
I'm worried also with a carrier or sling about mosquitos because we have them here already and it can get pretty bad, so do you all know of any covers or nets for them maybe?
04-25-2012, 11:06 AM
I would say yoga is a good at-home exercise. If you have on Demand, there are some short videos on there that you can do.
04-27-2012, 10:58 AM
I am soo all over that! The stroller comes today so we are soo going for a walk since it's nice out!
04-28-2012, 02:19 AM
Belly breathing and kegels are the first one you can safely start right after the delivery - whether vaginal or c-section. Normally you should be able to resume with gentle exercise after 6 weeks PPT if you delivered vaginally without complications (IF the doctor ok-s). From 6 weeks PPT to 3 months PPT the exercise should be similar to your prenatal exercise. After 3 months PPT as you feel stronger and you are basically physically fit, you can resume normal exercise.
With stroller you can do things like giant steps that gently stretch your legs. You can also do gentle sit-ups (put your feet apart, support yourself against stroller, stand straight and do some plies as deep as you can but very slowly). Remember to warm up well because your body is still feeling pregnant and you need your joints to be prepared for any stretches and long walks you do.
Youtube has great ideas on PPT exercise, you can find TONS of short and longer videos.
04-28-2012, 12:16 PM
Had your doc not given the okay because you haven't seen him (appointment is not for another couple of weeks) or did you see him and he said not yet?
If you had a normal vag delivery (did you have any stitches?)? I would say what your doing is totally fine. A few push ups, squats, etc.....but I wouldn't start any ab work yet. you could try the plank (if you need a pic of it I can try to find one for you) and some other simple core exercises.
(I'm a personal trainer and I'm certified in pre and post natal and core and functional training). I was teachign bootcamp (lighter weights and I did modify) 10 days after I had my second child (vag birth, no stitches or tearing).
04-28-2012, 12:46 PM
You don't have to go anywhere to walk...I love Leslie Sansone's DVDs...you can do it as light or "boosted" as you want :). She also incorporates exercise bands which allows you to control the resistance or you can not use them at all. My midwife approved Leslie for pg and postpartum :).
ETA: You don't have to use a sling...any carrier will do...you should be able to pick one up at Target or Walmart for $20 or less. It may make a good substitute until you get your stroller. Oh...and I do Leslie's videos with baby in the wrap...so that's an option too :).
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