Top Tips On Getting Your Postpartum Body Back in Shape!

Bouncing Back After Birth

Having a baby is the most extraordinary thing your body will ever face! You have literally given birth to a living, breathing little human! How crazy is that right? 

Your postpartum body has been put through some extreme changes and utter exhaustion, so of course, it's going to be a long journey bouncing back to the way your body was before. 

You may have some extra weight, things downstairs might not be the same for a while and of course, you have this new little person to shower with love and affection.

We not only want to support women through pregnancy but on their road to recovery after birth as well.

Article Contents

Mother Holding Baby After Birth

🤱🏽 What Happens To My Body After I've Given Birth?

The First 24 hours 

A lot will happen in your first 24 hours of giving birth vaginally or by a C-section. It's completely normal to feel a range of different emotions and taking in everything you have just experienced. 

Some of the key things that will happen to your body are, you will bleed a lot! This is called lochia, which consists of leftover blood, mucus, and sloughed-off tissue from the lining of the uterus. This bleeding can last up to 10 days postpartum and it can at times last up to several weeks. If you are however concerned about the excessive bleeding you may be experiencing, please contact your health visitor or  GP.

A lot of questions new mummies ask is "why do I still look pregnant after birth?"

There is quite a simple answer for this, your body has been stretched to the max for the last 9 months while your uterus and abdominal muscles have been expanding to prepare you for birth. Of course, it's not just going to disappear straight away. It can take weeks even longer than that in some instances before this baby belly has deflated.

After birth, you will immediately lose around 10-13 pounds. This includes the weight of your baby, the placenta and amniotic fluid. You will still have a bit of weight lingering around after 24 hours after giving birth, which most of that is water weight. Typically this is all lost after a week. Unfortunately, it doesn't leave without lots of trips to the bathroom and also the common night sweats.

6 Weeks Postpartum 

It's said that postpartum is only the 6 weeks after birth, which in reality any mums could agree, it is a lot longer process to feel somewhat of their old selves again.  

Some changes you will find when you are coming up to your 6 weeks of recovery are, that your uterus will be back to its pre-pregnancy size and that vaginal bleeding will have completely stopped. Although it isn't uncommon to experience some bleeding temporarily.  

Women can also be cleared from their health visitor or GP to start exercising again and even sexual activity. However, this all depends on how you feel and if you are ready to start exercising or preform in sexual activity soon.

top tip- start slowly getting back into exercise, you do not have to if you are still feeling tender in areas.   

6 Months Postpartum 

6 months postpartum is a pretty big milestone, you have been looking after and caring for your baby for 6 solid months! I bet a lot has changed with not only you but your baby too. 

You may have got your period again by this stage, your mood swings and hormones should have leveled themselves out by now. You should be in a routine that suits both you and your bub!  

This is also the stage where your milk supply might begin to dry up and also you should have full control of your bladder again! (I hope you have been doing your pelvic floor exercises) 

Benefits Of Our  Postpartum Belt 

It's nice to feel supported through your pregnancy, but what about afterward? Women tend to forget about themselves from the day their baby is born and their key focus is on making sure their baby is healthy and happy. 

We want to tell you all about the benefits of investing in a postpartum belt which, will not only offer support but it is an easy way to rebuild your core muscle memory and say goodbye to your baby belly! 

Some of the key benefits of a postpartum belt are 

  • It gives great support to your lower back.  
  • It provides muscle memory and strengthens your abdominal muscles. 
  • Reduces swelling and helps with the toning and slimming process.BABYGO Postpartum Support Belt 

🧘🏽‍♀️ Postpartum Core Exercises After Birth 

After you have been cleared by your health advisor or your GP, and you get the go-ahead to start moving your body and exercising again.

We want to make sure that the exercises don't just help you get your postpartum bod, but we want to make sure you are performing safe core exercises. 

These are our top 4 exercises from each part of postpartum to help tone your tummy in a safe way! 

Deep Breathing Exercises 

A safe exercise to start with after you have had the all-clear is to start by engaging your abdominal muscles.

These muscles will have separated during the 9 months you were pregnant and will take some work getting back into a somewhat, normal ab routine you did before you were pregnant.

Deep breathing will help to really engage your core and you can incorporate this in with your daily life with exercises such as yoga. It is a great exercise that will really help to pull all the muscles back together.  

Lady Deep Breathing During Yoga To Engage Her Core

This exercise is recommended from 0-6 weeks postpartum. 

Hip Bridges

Now that you have been engaging your core, you will start to feel stronger and your muscles coming back together. 

A great exercise is hip bridges, it not only strengthens your core but targets areas like your glutes and thighs

This exercise is recommended from 6-12 weeks postpartum. 

Lady Postpartum Doing Hip Bridges

Lunge With Weights

This is a great exercise and is more advanced than the previous exercise. It's perfect for finding your balance and strengthening those core muscles even more. 

You can either perform this exercise with or without weights, but it is suggested that holding weights can help provide a bit more balance if you are struggling with this. 

This exercise is recommended between weeks 12-16 postpartum.

Lady Postpartum Doing Lunges With Weights

Plank 

Plank exercises are very underrated, but they have so many benefits as it engages the whole body! 

At this stage of your postpartum, you will hopefully be able to train as you were pre-pregnancy. With this being said, any form of various planks is recommended. 

Start off easy and increase holding your plank for longer each time. Don't be too upset if you can't hold it for as long as what you used to. You will only get better with consistent practice

Lady Postpartum Doing A Plank

📝 Daily Lifestyle Tips To Reduce Your Baby Belly!

🚰 Water Is Your Best Friend! 

Staying hydrated and drinking plenty of water can help flush out any unwanted fluids in your body. Facts show that you actually tend to bloat more if you don't drink enough water throughout the day.  

🧴 Lather Up!

Apply lotion every day to your belly and areas you feel you may have developed stretch marks. This will help to reduce more stretch marks you may get once the skin starts to recede. 

🧎🏼‍♀️ Kegel Exercises 

Exercise should become a lifestyle habit after pregnancy. It won't only help your body post-pregnancy but will also help your mind! 

But one exercise you should really focus on is your kegel exercises. This will help your muscles deep in your pelvic floor

These exercises you can do at any-time and anywhere throughout your day. It will also really help to bring all your core muscles together, which is what every woman wants after pregnancy.  

BABYGO® Birthing Ball Through Pregnancy And Beyond

Our birthing ball not only provides support to pregnant women during their pregnancy but beyond the arrival of your new-born. 

It is great for exercises and offers support in places you may feel weak in throughout your exercise routine. 

🎧 Listen To Your Body

The best thing you can do after pregnancy is to listen to your body. I mean really listen! Yes, you may see all these post-pregnancy bodies of other women when you scroll through social media, but that doesn't mean to say you are not doing a fantastic job adjusting to motherhood. 

If you don't feel like exercising that day don't do it, if you want to eat a whole block of chocolate to yourself you do that too! If all you want to do is spend time nurturing and caring for your baby, then so be it! 

Life is about balance and making sure you are meeting your needs and not everyone else's is the most important thing!  

Letter Board With Positive Quote

❓ Most Asked Postpartum Questions 

💪🏼 Do Women Get Their Pre Pregnancy Bodies Back? 

You may look at the Kardashians as post-baby body goals but in reality, I bet your life and their life are a whole lot different! So that means, so will your body.

Although I bet, we would all love a personal trainer and a nutritionist at hand to get our pre-baby body back. Unfortunately, that just isn't the case.  

That doesn't mean to say that you won't ever get your pre-pregnancy body back though!

Hard work and persistence are key. While also being kind to yourself and really taking the time to understand your body and accept that, somethings may not go back to how they used to be, but that is completely okay. 

Following our tips and investing in our postpartum support belt (launching soon) will definitely help in achieving this goal! 

💭 How Will I Feel Post Pregnancy?

When you set off from the hospital and back to your new life as a mum, you will experience some very intense emotions which are totally normal. As your hormones adjust themselves you may experience what is called "the baby blues". 

The baby blues typically last around 2 weeks at most. You may feel overwhelmed, moody, and cry a lot! All this is normal to feel as you adjust to your new life. 

Some tips that can help you overcome these feelings are

  • Don't expect so much from yourself, you have just given birth and you will be recovering from that for a few weeks.
  • Letting others know how you feel so they can understand the emotions you are feeling and can lend a helping hand or a listening ear. 
  • Getting out of the house, even for a short walk can clear your mind and will make you feel less trapped being inside all day. 
  •  Allow yourself to ride the waves of emotions that come, don't try and fight them as they are a part of the journey. 

If you are still experiencing very strong emotions a few weeks after birth, and you feel as though you are struggling. The best thing to do is to let your health advisor or GP.  

When And Where Can I Wear My Postpartum Belt?  

The great thing about a postpartum belt is that you can start wearing it just hours after giving birth if it is advisable by your midwife. If you had a C-section, it is suggested you should wait until the wound is healed.

You can wear your belt any time day or night, as long as you are feeling comfortable in it. It shouldn't restrict any movements you do, and you should still be able to breathe comfortably. 

You can wear your belt for as long as you feel like you need the support. It will also be a great thing to wear whilst exercising and helping to rebuild and hold your abdominal muscles together. 

 

BABYGO Postpartum Belt With Mum Holding Baby

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