Take exercise after birth slow One of the first things active women want to know after they’ve given birth is when they can start working out again. A common guideline is to wait six weeks if you had a vaginal delivery and eight weeks if you had a C-section.
Your joints will still be loose for the first few weeks postpartum, and loose ligaments mean greater risk of injury. Exercising too hard in those first weeks can also delay the healing of episiotomy and cesarean incisions.
The American College of Obstetricians and Gynecologists (ACOG) says it’s okay to gradually resume exercising as soon as you get the go-ahead from your doctor or midwife, and as long as you feel up to it. Your provider may want you to wait until your six-week postpartum checkup to see how you’re doing first.
While there’s no required waiting period before you can have sex again, many health care providers recommend waiting to have sex until four to six weeks after delivery, regardless of the delivery method. The risk of having a complication after delivery is highest during the first two weeks after delivery.
By the end of the first month, you may have shed up to 20 pounds without too much effort. Wait another 2 weeks for your uterus to shrink back to its original size, and your tummy will look flatter.
Don’t drink alcohol, use street drugs or use harmful drugs. All of these can affect your mood and make you feel worse. And they can make it hard for you to take care of your baby. Ask for help from your partner, family and friends.
Once your doctor says it’s OK to exercise again, Matheny recommends 12 weeks of “static strengthening” of the ab muscles (think: holding planks instead of high-intensity, high volume crunches). This allows you to strengthen your abs without messing with your linea alba. After 12 weeks, he says, you can crunch away.
It’s fine to exercise while you are getting breastfeeding going. Exercising won’t affect how much breastmilk your body makes for your baby. You’ll be adjusting to all sorts of new routines now that you’re a mum. It’ll help you to get into the habit of exercising, if you build it into those new routines early on.
Sometime after birth, the vagina contracts to its normal size. It is very common for a woman to experience changes to her vagina following a vaginal birth. Some women may experience injury via tearing or episiotomy to their vagina. While these injuries heal, the vagina may feel tighter or more tender than before.
You can get pregnant as little as 3 weeks after the birth of a baby, even if you’re breastfeeding and your periods haven’t started again. Unless you want to get pregnant again, it’s important to use some kind of contraception every time you have sex after giving birth, including the first time.
Your cervix plays an important part in a vaginal birth, and straight after delivery once your placenta is delivered it does immediately start to close and contract back to its normal size just like the uterus. Your cervix will return to its normal position at about six weeks post birth.