How postnatal exercises make you fit again after giving birth
Postnatal exercises primarily strengthen the pelvic floor. It’s not about getting your “after-baby body” back in shape as quickly as possible. Targeted postnatal exercises strengthen the pelvic floor, among other things. It counteracts various complaints.
- (Stress) incontinence (affects 20 to 30 percent of new moms!)
- Rectus diastasis (gap between the straight abdominal muscles),
- uterine or bladder prolapse
- Back and pelvic pain
Even mothers who do not have any of these complaints should not miss out on postnatal exercise. It prevents complaints such as incontinence in later years. Studies have also shown that both the general fitness of the young mother and her well-being benefit. What’s more, postnatal exercises can also intensify the sensations during sex.
Postnatal gymnastics – the best exercises
Even if new moms usually have little time to spare: You should definitely invest 15 minutes three times a week in postnatal gymnastics. Your baby can even “join in” with some of the exercises.
You can find out which exercises are particularly suitable and exactly how to do them in the article Postnatal exercises.
Postnatal exercises – the right time
If everything is in order, the recommended guideline is to attend a postnatal exercise class in the sixth week after a vaginal birth. However, it is never too late to start postnatal exercises. Ask your gynecologist for his or her opinion and don’t start without his or her approval.
Postnatal exercises after a caesarean section
You should give yourself a little more time to recover after a caesarean section. Experts recommend not starting recovery exercises after a caesarean section until eight to ten weeks after the birth. However, you should not do without postnatal exercises completely, even after a caesarean section. The exercises are extremely important for strengthening the pelvic floor and abdominal muscles, which have been heavily strained during pregnancy. Without these exercises, you could also be at risk of incontinence later on.
Postnatal gymnastics – what you should look out for
When choosing a course, make sure that it is led by an experienced physiotherapist or midwife. They know which exercises new mothers are allowed to do and when, and can address your individual needs/problems.
Postnatal gymnastics – in a class or at home?
A combination of a course and postnatal exercises at home is ideal for postnatal training after pregnancy. In addition to one class per week, you should take about 15 minutes every day, but at least three times a week, for postnatal exercises.
The abdomen, pelvic floor, back etc. are best strengthened at the beginning under the guidance of an experienced midwife or physiotherapist. They know which exercises are possible and can correct them to prevent incorrect or excessive strain.
As a rule, health insurance companies cover the costs of up to ten hours (usually 45 minutes each) of postnatal gymnastics. A course also has the advantage that new mothers can exchange ideas with each other.
