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Getting Back in shape: Rebuilding the Foundation
 After delivery of a
baby, your abdominal
muscles will be sore for a while. They will work and function normally;
however, they will get sore more easily. This is expected. These are growth
pains as your muscles build back up to their normal size and strength. So you
need to slowly return to your normal exercise routine.
When to Start a
Program
Vaginal Deliveries. You can start doing some basic easy
exercise, like pelvic
tilts, soon after delivery (only if you feel up to it). Three to four weeks
is usually a safe time frame. When your physician gives you the go-ahead to
start walking,
then you should be able to begin phase one of the program. This phase should
usually last between three and six weeks. Remember, your abs may get sorer than
normal and this will affect how hard you should push yourself. If you’re too
sore to train for your next scheduled session, you did too much did too much in
your last session. Only move on to Phase Two when you feel you’ve built a
foundation. This would mean you can do the routine without having to push
yourself and you experience only mild soreness, if any at all.
C-Section
Deliveries. C-section
deliveries are much more invasive. You will not be able to engage in
abdominal exercises for at least six weeks. You must get approval from your
doctor. After all the healing has occurred, you can then begin with Phase One.
Listen to your body, and if any of the exercises that follow
elicit the feeling of pulling on your scar, then back off that exercise until
the skin has finished healing. Stay with this phase for three to six weeks. Move
on to Phase Two only when you’ve built a foundation. This would mean you can do
the routine without having to push yourself and you experience only mild
soreness, if any at all.
When you move on to Phase Two, also go slow and ease
your body into the new routine.
Remember: If you experience any
increased vaginal bleeding, bright red bleeding, pain, dizziness, or weakness,
stop what you are doing and immediately contact your physician. You might be
starting a little too soon. Rest, recover, and then try starting again in a
week, with your physician’s approval.
Phase One:
Guidelines
-
 Be gentle and go slow. If you want to have a rest at the bottom of the
movement for a moment before you start your next repetition, that’s fine.
-
Take baby steps, giving yourself however much time you need to work
up to twenty reps. If you need to rest between exercises, then rest.
-
Before you move on to Phase Two, make sure you are able to complete the
prescribed goals of phase one routine for three successive workouts.
The Prescription: Do this routine three times a week. The goal is to work up
to twenty repetitions and to be able to do the entire routine without resting
between exercises.
Phase Two:
 On the Road-Building Muscle and
Endurance
Guidelines
-
Be gentle and go slow. If you have to rest at the bottom of the movement.
Rest for a moment before you start your next repetition.
-
Take baby steps, giving yourself however much time you need to work
up to twenty reps. If you need to rest between exercises, then rest.
The Prescription: Do this routine four times a week. The goal is to work
up to twenty repetitions and to be able to do the entire routine without resting
between exercises.
To Sum Up
You can get your old body back, even
better than before, if the birth inspires you to new levels of fitness and
wellness. The main thing is to be patient, to train your abs consistently, to do cardio work,
ideally to start a basic weight-training
program, and to eat
intelligently. Also, use the power of your mind-really visualize the way you
want your abs to look.
Remember, you need to stay strong and healthy for your child.
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