It’s been eight weeks exactly after giving birth to a beautiful boy. Being a C section mama, I was in doubt if I could pull off Zumba or my exercise as the body takes time to heal. The emotional and physical rollercoaster I have been through during my 1st, 2nd and 3rd trimester period gave me huge learning in life. The first month of motherhood is all about sleep deprivation, feeding and physical pain on your body. During my 3rd trimester, I was given several tips, but that didn’t stop me from doing anything that I wanted to do. Travelling across seven cities to teach Zumba fitness live classes in India post-pregnancy felt like my visions have come alive. I know it requires greater strength to get up and exercise since your body is not adapted to work out. After giving birth, I felt exhausted, emotional, and less motivated.
View this post on Instagram
How does your week start? With the words " I've got this" OR "Oh no, another Monday" It's what we say to ourselves that changes the course of our lives. So say the right things 💪 #monslay . . @underarmourind @underarmourwomen #workoutoftheday #suchetapal #successmindset #growthroughwhatyougothrough #thoughtleader #postpregnancyweightloss #postnatalfitness #momsofinstagram #indianmommyblogger #gymworkouts #womenwholead #womenfitness
Every mother has got different strengths and stamina, so always listen to your body. You don’t need to go to the gym every time. Short walks and few at-home workouts postpartum can be helpful. Of course, continually taking care of a new baby combined with lack of sleep is exhausting- and if you’re not yet ready for workouts, that’s normal. Before jumping to work out, consult your doctor if you can start with the workout. One of my main workouts would be skipping ropes which was quite a struggle, but now I’ve managed to nail 65 on the 7th round. Skipping rope is proven to be effective in burning calories and losing weight. This is an excellent choice for all those moms out there who are starting a fitness regime as it doesn’t involve as much endurance to maintain. Skipping rope has also increased my stamina.
Here is the guide to exercise and increase endurance postpartum. While your body undergoes a huge transformation, it is essential to return to exercise slowly and safely.
How To Start
View this post on Instagram
Hit by a truck wala feeling! #postpartumfitness #realtalk Everyone told me about sleepless nights and sore boobies but no one told me about how how tough it would be for my #newmombody to recover ! #HustlewithSucheta . . Exactly a year back this move was doodth-baath😂😂(matlab easy-peasy) But now, by the end of 3 rounds I was sweating like a pig, breathless and struggling with that extra 10kgs of fat on my 🍑 😘 But one more thing!!! Super proud too...cos as the going got tough I got tougher💪 . Three things made it happen♥️ . . A great doctor who gave me the go ahead to exercise at 5 weeks #postpartum. ( She infact encouraged me to workout the whole of pregnancy. Sharing my doc and hospital details soonish) . . A good coach who focuses on core training no matter what exercise I am doing. So although I am back to body weight exercises I am constantly core training. Can't emphasise it enough ma ladies! And don't worry I am being careful 😉 . . Lastly, I need to give myself credit. I am in awe of my own will power. Not sure from where it's coming from but I am loving this. Starting from ground zero again, the struggle, the fears are like an adrenaline rush. I am so excited to watch this adventure unfold. I have never worked harder to be stronger. So my ladies hang on there! YOU GOT THIS✅ . . 🎥 And amaze guide @snehadesu . . #postpregnancy #afterpregnantandperfect #suchetapal #mindoverbody #willpower #postpartumjourney #newmombody #momfitness #fitmommy #indianfitness #womanfitness #indianmommyblogger
Consult your medical provider before beginning exercise. If there is any problem that you experience in your vagina or incision bleeding, stop exercising and rest. Start slowly with a warm-up as your body went through a significant change. So it is essential to give your body time to heal and build endurance gradually.
First and foremost, do not start exercising rapidly. If you continue to exercise at a mild level throughout your pregnancy, the endurance will return much faster than if you didn’t exercise. Mostly, your doctor and most health care providers will advise you to wait six weeks to eight weeks. However, it doesn’t mean you won’t be allowed to begin low-level exercise. Improve your strength and rebuild the pelvic floor muscles that have become weak and damaged due to pregnancy and childbirth during these weeks.
Kegal Exercise Too can Help
View this post on Instagram
"Why are you in a hurry to lose your post pregnancy weight? Focus on your baby now!" I got this very disturbing message (on so many levels) recently on my insta DM after I shared my #5weekpostpartum recovery workout videos like this one on my stories! And I wondered how many of us women are being discouraged to take care of ourselves 😢🤷 #momshaming . If you know me by now then you also know I don't take BS #unsolicitedadvice lying down so you may have guessed my reply but if you didn't then here goes! Firstly, NONE OF YOUR BUSINESS . Secondly, you are soooo IGNORANT that you still believe that you can lose weight ( fat) in the gym! Duhhhhh Thirdly, as you already have made it your business then let's get the facts right. When a #NewMom starts her recovery via exercise (after receiving doctors permission and under professional guidance) then it only means one thing. SHE KNOWS HER SHIT AS A MOM! Most importantly as a woman💪 She knows that she requires an even greater strength & endurance for motherhood than what she required for pregnancy and childbirth put together times 2. So she needs to put in that hustle like never before as she has lost a great deal of it creating a universe for 9 months! Her focus is the baby😘 . . She knows that she requires that mental resilience which all women will swear by is a must in motherhood. That kind of crazzyyyy resilience ( never give up attitude) only comes from exercise. . . And lastly being a mother is a part of being a woman ( not the end all and be all of being a woman. Separate post coming up on this!) So yes SHE WILL EXERCISE FOR HER OWN DAMN SELF. And if that results with the side effect of losing weight then Hurrrraaayyy! . . And oh by the way, I am totally struggling with the basics as you can clearly see but also soooo proud of this journey of #selflove. I will make my #lilK proud. @snehadesu the cheering helps;) . . Stop #momshaming Start some #momloving
There is an easy way to keep your pelvic floor strong. Kegel exercise can be done whether you gave birth vaginally or by Cesarean. This exercise helps to support and maintaining pelvic organs, circulation in the pelvic area and reducing stitch discomfort:
- Just lay on your back, placing your pillow or a ball between your legs.
- Inhale and exhale as you tighten and release the pelvic floor muscles
- Squeeze the pillow or ball by using only the pelvic floor muscles and not with your knees.
- Repeat it ten times. Follow a proper schedule as it might be a bit of responsibility to take care of the baby and also sticking to exercise.
Walk For Good Health
View this post on Instagram
"Im still a ROCKSTAR" I whisper to myself... as I take my prenatal vitamin and climb into bed at 9pm😂 #39weekspregnant Happy Holidays....tis the season of cosy love♥️♥️ . . And in other news joined the @indiatiktok #famjam ....see you there too on "suchetapalofficial" #christmasfeels #merrychristmas #happyholidays #suchetapal
A walk is a perfect way to prune your body and bring back the strength. Go for a 20-minute walk and increase the pace. After delivery, a mother’s joints are loose due to hormone Relaxin. So by going for walks and increasing it gradually over time will be beneficial. Along with that do light stretching and exercise or do yoga at home. Your main aim is to improve posture, strength, stamina and increase endurance.
(With inputs from Sucheta's Official Instagram Account)
Read more articles on Exercise And Fitness