24 May 2022

Everything you need to know about post-delivery fitness

You've got your baby at home, you're starting to get used to the new surroundings and you're seriously thinking about getting your body back in shape... To get back in shape after the birth of your baby, you can of course resort to sports, but not right away and not just anyhow. Here's our advice on how to get back to a body you feel good in.

  • Pregnancy and childbirth cause profound changes to a woman's body. To get back to your former shape, two words of advice: patience and discipline.
  • Your body went through a nine-month transformation to carry your baby. It takes that many months for everything to return to its original shape.
  • It is important to follow your body's natural rhythm and to proceed in stages.
  • If there's one muscle you should work on first, it's your perineum. Perineal re-education can begin within two months of birth. Its frequency and intensity depend on the muscular state of your perineum. It's done at the physiotherapist's or midwife's office. You will have the choice between a classic manual method or a probe.
  • Once your perineum is toned, you can start working on your abdominal muscles to get a flat stomach. Focus on the obliques and transverse muscles at first. Avoid overworking the rectus, which will put pressure on your bladder and uterus.
  • Resuming physical activity should be done gradually, even if you used to be a great athlete. It is advisable to wait until the 6th month to start exercising again, for 30 to 45 minutes 3 times a week.
  • Several sports activities are recommended to work on endurance, flexibility, and strength. These include swimming, brisk walking, cycling, and water aerobics.
  • You can also opt for yoga, stretching, and pilates, which will help you regain awareness of your body and gently reshape it.
  • Combine all this with good eating habits to get back in shape and feel energized faster.

In this article

What is the purpose of perineal rehabilitation?


Most new mothers leave the maternity ward with a prescription for perineal rehabilitation sessions. Here are some good reasons to work on your perineum.

  • The perineum is a muscle that supports all the genitals, including the bladder.
  • If you had a vaginal delivery, it will be relaxed as a result of the tensions during birth.
  • A perineum that has lost its tone not only can be responsible for urinary leaks, but also for loss of pleasure during sexual intercourse.
  • A perineal check-up before rehabilitation will allow you to learn about the muscular state of your perineum.

Get a flat stomach after giving birth


Congratulations on giving birth to your baby, but now it's time for your second mission: to get back to a flat belly.

  • Your body has been nurturing your child for nine months, you've put on weight and your muscles have softened. Nothing could be more natural!
  • There are a few simple steps you can take to get your figure back.
  • Balance your diet and eat healthily - it will be good for you and your baby if you are breastfeeding.
  • Combine abdominal and perineal rehabilitation for more efficiency.
  • Start regular physical activity after receiving approval from your gynecologist or midwife.