A Strong Core
How soon can you begin getting your core back post-partum? What exercises are safe and what are off-limits in the first few weeks after giving birth? Is all exercise unsafe until my doctor gives me the ‘ok’?
If you’ve had a normal vaginal delivery, the American College of Obstetricians and Gynecologists (ACOG) gives the OK to exercise as soon as you feel up to it. However, your doctor may tell you to wait until your 4-6 week checkup first. Who’s right?
You. You’re the boss of your body and only you can answer that question. Women who birth naturally with few, if any, interventions, feel great post-partum. If you’re one of the lucky women who exercised during pregnancy and had a seamless childbirth, you can safely resume a modified exercise routine within days of giving birth. The key is to listen to your body: if something feels a bit too advanced for where you are today, STOP.
On my reality show, Pushing It, Jen has a very tough vaginal birth (30+ hours, episiotomy). Mike, her husband, coins the term “vaganus,” when describing Jen’s recovery. OUCH. So let’s be frank: the last thing on this woman’s mind in the weeks post-birth was exercise!
C-sections are a huge exception to this rule, too. If you’re in this category, check with your doctor before beginning an exercise routine. Remember, you’re recovering from deep abdominal surgery and even though you may feel fine, an incision from a c-section takes several weeks to heal. Walking is always your best bet during this recovery time: the increased blood flow will help prevent blood clots, too.
For my FREE, 6-week postnatal exercise routine for normal vaginal delivery, sign up for my Bride-to-Baby Fitness Guides on my homepage!