When I found out I was pregnant, my first instinct wasn’t to hit the gym. In fact, I felt completely overwhelmed by the changes happening to my body. But I quickly realised that staying active, even with something as gentle as walking or light stretching, could make a world of difference to how I felt—both physically and mentally. Let’s face it, pregnancy can feel like a nine-month marathon, and it’s easy to feel out of control. That’s why I want to share what I’ve learned about safe exercises during pregnancy, postpartum recovery, and managing diastasis recti, an issue that many of us overlook but can greatly affect our health post-birth.
So, whether you're a mum-to-be or already in the postpartum stage, let me walk you through how you can stay fit, heal your body, and feel strong again!
Why Exercising During Pregnancy & Postpartum is Important
Exercising during pregnancy may sound counterintuitive to some, but it's one of the best things you can do for your body. There’s this belief that you should just "rest and relax," but I’ve found that a bit of movement can keep both you and the baby happy.
Key Benefits of Exercising During Pregnancy:
- Boosts mood and energy levels (which we definitely need, right?)
- Improves circulation: Helps keep your blood pressure (B/P) in check and reduces swelling.
- Prepares your body for labour: Strengthening muscles will make delivery smoother.
- Reduces discomfort: Say goodbye to back pain, and hello to better posture.
- Faster postpartum recovery: Trust me, the stronger you stay during pregnancy, the quicker you’ll bounce back after birth.
But what about postpartum recovery? That’s equally important. Your body has gone through an incredible transformation and it needs time and the right exercises to heal properly.
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| Photo by Pavel Danilyuk from Pexels: |
Safe Exercises During Pregnancy by Trimester
Let’s break this down, trimester by trimester. Each stage of pregnancy has its own challenges, and you’ll need to modify exercises to match how your body is feeling.
First Trimester (Weeks 1-12)
At the start, you might feel pretty normal (or not!), so sticking to your regular routine with a few modifications can work. However, it's crucial to avoid over-exertion.
Safe Exercises:
- Low-impact cardio: Walking or swimming to boost endurance.
- Strength training: Light weights to maintain muscle tone.
- Core stability: Simple pelvic tilts or breathing exercises to keep your core engaged.
Safety Tip: Keep hydrated and avoid any movements that leave you breathless for too long. “Listen to your body,” as my doctor kept reminding me.
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| Photo by Pavel Danilyuk: |
Second Trimester (Weeks 13-26)
The second trimester often feels like the "golden period." Nausea subsides (thankfully!), but your belly starts showing. Focus on maintaining flexibility and strength.
Safe Exercises:
- Prenatal yoga: Keeps you flexible and reduces tension.
- Modified squats: Great for building leg strength to support extra weight.
- Pelvic floor exercises: Kegels help maintain bladder control (this becomes super important).
Safety Tip: Avoid exercises that involve lying flat on your back for too long, as this can compress the amniotic sac and affect circulation.
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| Photo by Pavel Danilyuk: |
Third Trimester (Weeks 27-40)
This is where things get really interesting. With the baby taking up more space, exercises need to focus on comfort and preparation for labour.
Safe Exercises:
- Gentle stretches: Especially for your back and hips.
- Pelvic tilts: To ease back pain and get the baby into the right position for delivery.
- Walking: It’s simple but effective, and you can do it right up until the big day.
Safety Tip: Avoid any high-impact movements, and definitely stop if you feel any unusual pain or discomfort. Your baby might be breech, and you don't want to strain yourself.
Postpartum Recovery: Starting Slow & Safe
After giving birth, your body is in recovery mode. In the United States, I’ve noticed that there’s pressure to “bounce back” quickly, but remember: healing is not a race. Take it slow and give yourself grace.
The First Six Weeks
During this period, it's mostly about healing and getting used to your new life. Walking and pelvic floor exercises (yep, more Kegels!) are your best friends.
Postpartum Exercise Tips:
- Pelvic floor exercises: Start with gentle Kegels to regain bladder control.
- Walking: Slowly build up your stamina with short, daily walks.
- Breathing exercises: Diaphragmatic breathing helps you engage your deep core muscles and starts the process of rebuilding strength in your abdomen.
Six to Eight Weeks Postpartum
Once you've received the all-clear from your healthcare provider (usually around the 6-week mark, depending on the type of birth you had), you can gradually begin incorporating more movement.
Safe Exercises:
- Core rehabilitation: Exercises like pelvic tilts, heel slides, and gentle bridges will help restore strength to your abdomen without causing strain.
- Low-impact cardio: Walking or cycling on a stationary bike.
- Strength training: Start with light weights to rebuild strength in your arms, legs, and back.
Safety Tip: If you had a C-section, your recovery might take a little longer, so be sure to adjust your activities accordingly.
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| Photo by Craig Adderley |
What is Diastasis Recti? How to Manage It Safely
Diastasis recti is more common than you might think. It occurs when the abdominal muscles separate during pregnancy due to the growing uterus pushing against the abdominal wall. For many of us, this can be one of the trickiest postpartum challenges.
How to Check for Diastasis Recti
- Lie flat on your back and press your fingers just above your belly button.
- Gently lift your head off the floor.
- If you feel a gap (more than two fingers wide), you might have diastasis recti.
Exercises to Avoid with Diastasis Recti
- Crunches, sit-ups, and planks are all off the table until the gap closes.
Exercises to Help Heal Diastasis Recti
- Pelvic tilts: Engages the core without straining the muscles.
- Heel slides: Helps strengthen the lower abdominals.
- Kegels: Strong pelvic floor muscles can support the healing process.
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| Photo from Google images |
My Experience with Postpartum Exercise
I remember how frustrated I felt when I couldn’t just jump back into my old fitness routine. But the more I learned about diastasis recti and the need for recovery, the more I realised it was about working with my body, not against it. There were days when just walking to the kitchen felt like a marathon, but each small victory felt huge.
One thing that helped was tracking my recovery milestones. Whether it was feeling my muscles regain strength or seeing my posture improve, those moments reminded me that progress is progress—no matter how slow.
FAQs on Safe Pregnancy and Postpartum Exercises
1. Can I exercise in the third trimester?
Yes! Gentle exercises like walking and stretching are great, just avoid high-impact movements.
2. How soon can I start exercising after giving birth?
It depends on your recovery, but most doctors recommend waiting at least 6 weeks. Always consult your healthcare provider.
3. What should I avoid if I have diastasis recti?
Avoid traditional ab exercises like crunches, sit-ups, and planks until the separation heals.
Key Takeaways
- Listen to your body: If something feels off, it probably is.
- Start slow: Whether you're pregnant or postpartum, gradual progress is key.
- Focus on core and pelvic floor strength: These areas are crucial for both pregnancy and recovery.
- Be patient with yourself: Your body has done something incredible—give it time to heal.
Conclusion
Pregnancy and postpartum recovery are personal journeys. It’s about finding what works for you while keeping yourself and your baby safe. Remember, every small step adds up. Whether you’re dealing with Braxton Hicks contractions, worrying about your Apgar score, or experiencing crowning, movement is a great way to feel connected to your body. If you’re navigating postpartum life and wondering how to heal from diastasis recti, know that it’s a gradual process that’s totally achievable with the right exercises. Above all, give yourself grace—you're doing amazing things, mum!
Table: Safe Exercises at Each Stage of Pregnancy and Postpartum
| Stage | Safe Exercises | Key Benefits |
|---|---|---|
| First Trimester | Walking, light weights, pelvic tilts | Boosts energy, reduces fatigue |
| Second Trimester | Prenatal yoga, modified squats, Kegels | Strengthens muscles, reduces tension |
| Third Trimester | Pelvic tilts, walking, gentle stretching | Prepares body for labour, relieves back pain |
| Postpartum Recovery | Walking, pelvic tilts, heel slides | Promotes healing, rebuilds core strength |
Hope this inspires you to stay active and take care of yourself!
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