How to Get Back Into Training after Giving Birth

For many women, pregnancy means stopping sports activities or at least having to slow down their training, this is normal because priority is given to the unborn child and many questions, insecurities and fears arise that make sport remain in the background. Once the baby is born, training can be summarized, but it is necessary to know how. Both during pregnancy and after childbirth, women should lower the pace of training and reaching the usual level will take a certain time that will largely depend on each woman.


Pregnancy and childbirth involve a very large hormonal imbalance that affects the entire body, and for this reason it is necessary to know how to advance little by little as far as sports activity is concerned.

In this article we will give you some tips so that you know how to return to training after giving birth.

What do you need to return to training after giving birth?

  • Patience to return to the usual rhythm
  • take walks
  • all crunches
  • Bicycle or elliptical
  • aerobics

Instructions for retraining after giving birth

  1. After childbirth, the body must adapt to activity again and this must be done slowly and smoothly. You can start with walks, short walks, some swimming, but avoiding overexertion. It is not recommended at all to train with weights and loads. The basic recommendation is patience. We are not going to recover our physical form or our training rhythm in a short time.
  2. In the first days after childbirth, the only recommended physical activity is light walks. In any case, and always after the authorization of the doctor, we can begin to do some very light swimming.
  3. To return to training after childbirth, deadlines are very important, although it seems to us that everything is going slowly, we have to meet them. Two months after delivery, we will have to do more intense exercises to strengthen the muscles of the thighs and waist, the ones that have lost the most tone during pregnancy. This type of activity should last approximately one month.
  4. Already in the second month it is important that the organs return to their place, and for this it is necessary that we strengthen the internal area of ​​​​the pelvis. One way to achieve this is by doing crunches that strengthen the inner pelvic area. You can also start to strengthen your legs.
  5. Once we have strengthened the pelvic area, we will go on to strengthen the part of the waist and thighs that have suffered a lot from the pregnancy. To do this, what we will do is perform exercises for the waist and legs, especially the inner side of the thighs; the abductors are a part to strengthen the second or third month after giving birth. Abdominal work is essential in this phase to recover the firmness of the belly and tone this part of the body.
  6. About 4 months after delivery we can focus on aerobic exercise. Once the toning of the muscles has returned, we can put our metabolism to work through light aerobic exercise such as cycling or elliptical to get our body used to this type of activity again and thus manage to lose the possible extra kilos that we have gained in the weeks of pregnancy.
  7. The muscles will take about five months to return to what they were, so we need to be patient and know how to respect the times when it comes to training. After this time we can return to sport and demand more of ourselves.

Tips for getting back into training after giving birth

  • Consult your doctor to ensure that you can start exercising
  • We must never launch into sports without more, but we must take into account the times.

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