How to get in shape after giving birth in Europe

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

In an effort to regain the forms lost during pregnancy, some of us begin to pump the abs with enthusiasm the day after discharge from the hospital. At the same time, European doctors, in order to protect women from unpleasant gynecological diseases, recommend a completely different, more gradual and gentle course of recovery after childbirth

The European method of recovery after childbirth is guided by the principle of "do no harm". Western medicine rightly believes that pregnancy and childbirth are very stressful for the body, therefore, for six weeks after childbirth, women are entitled to rest and rest from physical exertion.

In addition, doctors in Europe devote a lot of time to the prevention of various diseases, thanks to this, German and French women subsequently face much less troubles such as prolapse and prolapse of the uterus, urinary incontinence and others. In order to avoid problems with gynecology in adulthood, European doctors recommend recovering from childbirth according to the following rules:

Immediately after childbirth

For 6 to 8 weeks after childbirth, doctors strongly advise women not to go in for sports. Regardless of whether you gave birth on your own or you had a cesarean section, loading your abdominal muscles by pumping your abs is considered dangerous.

For 6 to 8 weeks after childbirth, doctors strongly advise women not to go in for sports.

If the birth was easy and went without complications (including without tears), then at home at this time you can perform the simplest exercises to strengthen the muscles of the pelvic floor with minimal stress. For example, the following:

1. Lying on your back, rest your heels on the floor, bend your legs at the knees. Raise and lower the pelvis.
2. Standing on all fours, round and straighten your back.
3. Lying on your back and spreading your arms to the sides, turn your knees bent at the knees to the right and left, trying to touch the floor with your knees.

One and a half to two months after giving birth

Six weeks after a natural birth and eight weeks after a cesarean, you can start strengthening your pelvic floor muscles. Europeans do this in special courses conducted by experienced midwives with relevant sports education. A standard lesson of such a course lasts about one and a half hours and is held once a week, the course includes 8-10 lessons. During the course, many breathing exercises and exercises are performed to strengthen the intimate muscles (similar to kegel exercises), as well as the pelvic floor. As you progress through the program, exercises on a large gymnastic ball, as well as elements of Pilates, are added to it. This course is aimed at strengthening muscles and gradually preparing the body for further sports loads. At the same time, for the course to be effective, a woman must train at home, doing exercises every day for 15-20 minutes. It is believed that after completing such a recovery course, your muscles are strong enough to return to their previous active life.

Postpartum recovery exercises:

1. Kegel exercises can help strengthen vaginal muscles, improve intimate life and prevent urinary incontinence. Contract and relax the muscles of the perineum, gradually increasing the duration of the contractions.
2. Contractions in the anterior abdominal wall will strengthen the abdomen and tone the muscles. To do this, pull your navel to the spine and hold this position for one to two minutes.
3. Instead of pumping your abs while lifting your core, limit yourself to raising your head. Even this simple exercise will help you strengthen your abdominal muscles and improve your posture.
4. Lying on your back, alternately pull your knees towards your chest to strengthen your hips and lower back. Then, alternately raise your straight legs up to work the muscles of the lower press.
5. Lying on your back, at a fast pace, alternately pull your knees to your chest, while simultaneously touching the inside of your foot with the palm of your opposite hand. Repeat 60 times, gradually increase to 200.

Return to active sports life

Even if you can't wait to get on the treadmill or hire your own personal trainer to lose those extra pounds, you shouldn't rush into it. Keep in mind that in France, doctors do not allow abdominal exercises until 3 months after giving birth. And intense loads, including jogging, are recommended six months or a year after the relief from the burden. The situation is similar in Germany. In the event that you continue to breastfeed, German gynecologists recommend abandoning any intense and shaking sports (running, step aerobics, vigorous dancing) for the entire period of feeding, since the hormonal background has not yet recovered and such loads can harm the body and disrupt lactation due to increased sweating. In addition, the excess of active sports can change the taste of your milk, which is unlikely to please the child. Therefore, if you are breastfeeding, delay returning to the treadmill.

An excess of active sports can change the taste of your milk, which is unlikely to please the child.

Of course, immediately after giving birth, you want to return to your previous forms as soon as possible, but the method of shock therapy is not the way that will help keep you and your baby healthy. Therefore, follow the recommendations of foreign doctors and give preference to a gradual program of getting in shape. And in order to lose weight, use the example of athletic and independent European women and walk with your child more often, use the opportunity to carry the baby on you in a bag or sling. Then the gained kilograms will gradually go away by themselves, without causing you any harm.