Postpartum Exercise

[civilspouse]

My body is not bouncing back very quickly and I'd like to get back into shape. I gained too much weight this time and still can't fit into my regular clothes and have a nice mom belly 4 weeks out. For my first two pregnancies I dropped the weight without really doing anything from nursing but I don't know that will happen this time. I think I've got dastasis recti, it measures like three fingers. I've been trying to research some exercises to help with that. I am also toying with the idea of training for a half marathon. I was running a couple miles a day before pregnancy and I did a half marathon before kids. I think it could be good motivation and there is one that is a really beautiful route in August that I have been eyeing for a couple years. It is kind of tough to run with the kids though and it's not like I can leave them with DH while I go for a run. He's usually busy or when he's home we are doing other things. I was breaking down and letting DD have screen time while I ran on the treadmill before I was pregnant but now I've got the baby and DS will be home this summer. I don't want to overdo it and I want to work on getting healthy/repairing my body. I also am a bit concerned about messing with my milk supply. As I said I haven't really done much postpartum before but that was mainly because I was working and didn't have time. What has worked for you guys/what would you recommend for getting back into shape postpartum? Thanks.

[Thirteen]

PT for the diastasus recti. No running or marathon training this soon -- also, you're only a month out and you need to be kind to yourself. Your body just did this amazing thing!
It should take at the very least 9 months to heal, since kids take 9 months to grow.

Walking, light swimming or water aerobics, yoga (watch out for the relaxin still in your system and don't push the stretches). I would avoid targeted weight loss (milk supply) or ANY ab work until the DR gets looked at.
❤️

Go purchase a few items that are "transitional" (not old clothes, not maternity clothes) so you can be comfortable and feel good!


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[gcuthbe1]

Go purchase a few items that are "transitional" (not old clothes, not maternity clothes) so you can be comfortable and feel good!

Great point! We are so open to buying maternity stuff we'll only wear for a couple months, yet pp clothing doesn't get the same consideration.

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[spotty_dog]

Be super, super kind to your pelvic floor right now. I vote NO to any kind of exercise with impact, at the very least until you talk to your postpartum provider at your 6 week visit.

[MrsC]

I have diastasis recti too. My DR gave me a referral for PT but I knew it would be difficult to make appointments work so I looked for other options. I decided to try a Fit4Mom Stroller Strides class since the instructor told me they could modify ab exercises for DR. I trusted her because they work with postpartum and pregnant women all the time. Two months in, I absolutely love the classes and the DR has gone from 3 fingers to 2. and my core feels much stronger. I'm not generally an athletic person but it has been awesome and I've made some great friends too.
Having said that, 4 weeks is very early. I started with walking at 6 weeks and once my milk supply was well established, cut out junk food and empty calories. Progress with weight loss is slow but I feel stronger and am happy to be heading in the right direction.

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[OrionGrad]

I've been enjoying the Bodyfit by Amy postpartum workout videos on Youtube. They're super gentle, somewhere in between a pregnancy workout and a regular workout, and they're only 20 to 30 minutes long. Besides that, I think walking is really the best thing you can do. I agree about not pushing it too hard too soon. I think that's what I did the first time around, and it really hurt my milk supply.

[Howfunitis]

I ditto what everyone above mentioned. So I'll just add on. Go buy yourself the transitional clothes. I have a few staples and flowy tops and yoga pants either I made or from pink. I'm 13 months out and finally lost a good amount of weight but I'm still not back in my clothes. Just need 1 more size to go but be patient with yourself. You'll get there in no time


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[civilspouse]

Thanks for making me not feel like a slacker. I should probably just break down and buy some new clothes since that's my biggest hang up. I dread getting dressed in the morning. I'll start slowly and maybe make the half marathon a goal for next year.


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[Thirteen]

FWIW, I did StrollerStrides with both of my kids for over 5 years in multiple states and franchises, and I loved every minute!
They still won't take you until 6-8 weeks postpartum, though, and it's basically circuit training boot camp in my opinion (with modifications available), so gentle gentle gentle.


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[TulipsAndSunscreen]

I can totally relate. I refused to continuing wearing my maternity clothes but didn't want to buy new things either. I basically just wore my biggest flowiest stuff and didn't button pants all the way.

I started walking/light jogging at one month post partum on rounds 2/3. My pelvic floor SUCKS though and that may be why. I'm still wearing pads for exercise a year after baby #3.

Be nice to yourself. And figure out ways to make your wardrobe work or buy new inexpensive things bc they don't have to hold up forever!


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[gcuthbe1]

I've been enjoying the Bodyfit by Amy postpartum workout videos on Youtube. They're super gentle, somewhere in between a pregnancy workout and a regular workout, and they're only 20 to 30 minutes long. Besides that, I think walking is really the best thing you can do. I agree about not pushing it too hard too soon. I think that's what I did the first time around, and it really hurt my milk supply.

Already??

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[OrionGrad]

Already??

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I did her prenatal videos all throughout my pregnancy, so the postpartum ones aren't a huge jump. And when I say they're easy, I really mean they're easy. It feels good to get my body moving and stretching.

[valerierd]

I'm 11 wks post partum. I'm good with the eating healthy foods, slacking on the exercise. I definitely am not feeling confident in my body. It is tough to not be hard on myself. I need to get my exercise back up but its so hard to find the time, and when I have a few minutes of time I either want to nap, eat or clean.