How soon after delivery can you do ab exercises

How soon after delivery can I do ab exercises?

If you had a C-section, your abdominal muscles were cut and need ample time to heal. This usually takes 6 to 8 weeks. Your doctor will let you know when you are ready to begin working your abs at your follow-up appointment. If you had a vaginal delivery, you should wait 4 to 8 weeks depending on the individual. About eighty percent of women who have delivered a baby have a gap in the abdominal muscles from pregnancy and delivery. It takes several weeks for this gap to close and beginning a strenuous abdominal exercise program too soon can cause damage to the tissue of your midsection. Hot Mamas, don’t fret! The flat abs of your dreams can be yours soon enough. A little patience goes a long way. Beginning to crunch your way silly when your ab muscles haven’t had adequate time to heal will only set you back further. Begin a walking program as soon as your doctor says it is safe, eat healthfully and mindfully, stay clear of the junk that goes right to the trunk, and hold on to your patience. Flat, toned abs of days past are in your future! Stay tuned as I outline the most effective ab exercises once you’ve crossed that 8 week mark…

Best Exercise Postpartum

So you’ve just given birth and you want to start working that baby fat off but you know that hitting the gym full force is probably not such a wise idea, what should a Hot Mama do first? Walk!!! Even if you have had a C-section, light walking is a safe, effective, budget friendly way to relieve stress, burn extra calories, and embark on your post-baby fitness program. Walking at an easy pace promotes healing and helps prevent complications from a C-section such as blood clots. The key to a beginning a walking program is to not over do it, especially if you had a difficult birth or a C-section. If you had a C-section, your doctor will want you to wait 6-8 weeks before beginning a more vigorous exercise program. If you had a vaginal delivery and you are feeling up to it, you can begin a walking program within a week of delivery and can gradually ramp up the intensity as you feel up to it. Joints and ligaments remain loose for 3-5 months after delivery. This puts Postpartum Hot Mamas at a greater risk for injury, which is why it’s even more important to slowly ramp up to a more vigorous exercise program one-baby step at a time. If you are feeling good, each week you can either increase the intensity of your workouts or the duration. Try not to increase both intensity and duration at the same time. Hot Mamas find your walking shoes and get out there and burn that baby fat off! Your hot pants await….

squeezing exercise in when you have a baby

O.K. Hot mamas so you're ready to get back to your exercise routine, you are motivated, your doctor has cleared you, and wait.... Who is going to take care of the baby while you go to the gym? If you find yourself nanny-less and grandma isn't an option, here are some options:

1. Invest in a quality baby jogger. This really isn't something that you should buy from e-bay or craig's list. You need to try out the baby jogger that you are going to log miles and hours with. It should feel comfortable to you and you shouldn't feel like you have to lean over to reach the stroller's handles. This will only lead to an achy back. Running and or a combination of running and walking with your baby jogger is quite a workout! It is much harder than running or walking on a treadmill, meaning you will torch calories while doing it! Besides, babies love to be pushed. It often helps them fall asleep.

2. Invest in a treadmill or elliptical trainer for home use. In my experience, the only way to avoid having your treadmill become a clothes hangar is to strategicly place it in front of the televsion. Allow yourself to indulge in watching your favorite movie, soap opera, trashy series, mtv, etc. ONLY while on your treadmill. Somehow watching the news doesn't seem to make time pass quite as quickly!

3. Try exercise videos that you can do at home. If you are on a budget, you can go to your public library and rent them. You can also get a new one every few days from Netflix.