Experience with pregnant women shows me that those who work out during pregnancy are recover after parturition easier and faster. Of course, the recovery process is individual, depending on the labor and its consequences, lactation, the presence of diseases, the state of the hormonal background and overall well-being.
You can start personal training 6-12 weeks after giving birth. Training in this period is based on pilates, yoga and stretching. Physical training in this period strengthens the muscles of the abdomen and pelvic floor, helps the uterus, adjusts the processes of the gastrointestinal tract, normalizes sleep and appetite. From 6 months after pregnancy the trainer includes power, functional and cardio training in a safe way for breastfeeding. In cases of caesarean section, personal training is resumed no earlier than 7 months after giving birth.
Personal training at home is the best way to start the recovery process. It is not only about saving time, it is about being with child. You will need a mat and a fitness ball for training.
The older the child becomes, the wider range of training you can have: in half a year after the birth you can join the outdoor program in a park. So you can work out, while your baby is sleeping. Stalls, stairs, hills and descents, TRX and resistance bands will provide you with a good level of intensity.
In order to begin postnatal fitness, you must get permission from the doctor. Before the start of trainings, coach will conduct a survey and functional tests. In some cases, women are not allowed to train or their health state should be approved by additional diagnostics.
Contraindications to the postpartum recovery programs: