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.