How Do You Get Back Your Pre-pregnancy Weight And Shape?
After delivery, many of the physical changes of pregnancy will persist for four to six weeks. Resuming pre-pregnancy exercises should be gradual and varied according to the individual.
Exercise Regime
You should aim to exercise for at least three times a week, with each session lasting for 30 minutes. Do make sure that you have at least 5 to 10 minutes of warm up and cooling down (read
the article on Pregnancy Exercises).
Exercise and Breastfeeding
It is ideal that you breastfeed before you exercise to avoid the build up of lactic acid in the breast milk.
Adequate nutrition and
hydration are important before you start your exercise.
Moderate weight loss for the mother is safe at this stage. Aim for 1–2 kg of weight loss a month. Excessive weight loss may lead to decrease in milk production.
Recommended Types of Exercises
For the first 6 weeks after delivery : |
Walking |
Abdominals — tummy exercise and curl up (Avoid if you had a Cesarean Section) |
Pelvic tilt |
Pelvic floor muscle exercise (read
the article on Pelvic Floor Exercises) |
After 6 weeks of delivery :
|
Walking |
Swimming |
Low impact aerobics |
Pilates |
Yoga |
Fitball |
Aqua exercise |
Abdominals — curl up and obliques |
After 4 months of delivery : |
Sports |
Jogging/ Running |
Moderate to high impact aerobics |
With regular exercise, proper diet and breastfeeding, it will be a breeze before you return to your pre-pregnancy weight and shape!
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Acknowledgement
Source: Dr TAN Thiam Chye, Dr TAN Kim Teng, Dr TAN Heng Hao, Dr TEE Chee Seng John, The New Art and Science of Pregnancy and Childbirth, World Scientific 2008.