The time after birth is very special. Not only was your baby born, but you as a mother were too.
In the first few weeks, the bonding between you and your baby is the top priority. Your body and mind also need the time they need to recover. You determine how long this recovery period lasts (in consultation with your doctor after a complicated birth or cesarean section).
Once you feel physically and mentally recovered after giving birth, you're ready for the next step and can start focusing more on yourself and your body again. This point in time is unique to each woman!
You can begin your postpartum recovery exercises from the seventh week onwards, provided you had an uncomplicated vaginal birth. However, starting your program can easily be postponed. Even months after giving birth, proper postpartum recovery exercises remain effective and important.
A postpartum recovery course focuses on the perception and development of the pelvic floor and core, and you should feel revitalized and energized for your everyday life as a mother after the postpartum recovery training.
Once you've completed your postpartum recovery course after eight to ten weeks (i.e., from at least the 15th week after giving birth), you're in the re-entry phase and can gradually increase your strength and endurance training. It's important to be mindful and listen to your body's signals. As a fitness and postnatal trainer, I often encounter impatient mothers who want to get back to their pre-pregnancy figure and fitness as quickly as possible. Then I hear questions like:
„"When can I resume heavier exertion/my old sport?"“
„"When can I resume endurance training/jogging?"“
That's perfectly understandable! However, patience really pays off here to avoid long-term consequences.
The basic requirements for more strenuous activity/endurance training are, firstly, that your pelvic floor can withstand the strain, and secondly, that you can consciously control your pelvic floor and core muscles (the muscles of your midsection) and maintain this tension during exertion. (You will learn exactly how to do this in a postpartum recovery course.)
To help you get back into exercise, special "Mama Fitness" classes are offered, building on the foundation of postpartum recovery courses. These are not mandatory, but highly recommended, especially if you are new to exercise or are still dealing with discomfort from your pregnancy/birth.
A mom fitness course consists of a full body workout with an additional focus on the pelvic floor and the still overstretched midsection.
This course increases the intensity of the strength exercises and also activates the cardiovascular system. You'll also receive valuable information about the changes in your body, as well as practical tips for everyday life, because the goal is to stay fit in the long term, even amidst the demands of motherhood.
A maternity fitness course is designed to optimally prepare your body for greater stress, so that you can also use it to get back into the sports you did before your pregnancy.
For (re-)entering training after pregnancy, it is important to treat your body with understanding and care.
It feels incredibly good to reactivate your body and feel your muscles working again after a long period of rest. Your workout can be strenuous, but it should never be overwhelming, unpleasant, or even painful!
Pay attention to your body's signals and be patient.
Your body needs about as long to recover as it took to be pregnant.