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A Better Body NOW!...7 Secrets to Creating a Better Body After the Baby

By Robert L. Selders, Jr.

It is truly amazing to witness how much the human body can change during the course of a pregnancy. Unfortunately, some of those changes leave their mark well after the baby is born. Flabby stomachs, stretch marks, and extra weight can leave some women feeling frustrated and depressed. You wonder if you will ever see your pre-pregnancy body again.

Below are a few helpful tips for restoring your body, improving your energy and self-confidence levels, and combating postpartum depression. Make sure you consult with your doctor before starting your postnatal exercise program. Embarking on an exercise program too soon can cause further damage to areas of your body that need time to heal. Women who have had a C-section will usually have a longer recovery period.

  1. Relax. You've just spent the last 39 weeks carrying a lot of extra weight, so don't be unrealistic in your expectations. Take care of your baby and yourself for at least the next two months before even thinking about beginning an exercise program. If you've exercised regularly during your pregnancy and up to your delivery day, then you may be able to return to exercising much sooner.
  2. Get the proper nutrition. It's especially important for breast-feeding mothers to eat between 5 to 6 meals per day, including breakfast. Make sure each meal contains a lean protein and a complex carbohydrate food item. Try to avoid any processed foods. Doing this will help you maintain consistent energy levels and keep your body properly fueled throughout the day. One little known fat loss secret is to eat more vegetables. They have low calorie-high fiber content. High consumption of vegetables provides bulk to your meals and actually tricks your metabolism into staying elevated because your body has to process a large volume of food.
  3. Start from the inside out. During pregnancy, many women experience what's known as diastisis recti (separation of the right and left abdominus muscle). Strengthening exercises during and after pregnancy can help in preventing and recovering from this medical disorder. When ready to start exercising, begin by strengthening your pelvic floor and deep core muscles with exercises like PC squeezes, drawing-in maneuvers, quadruped alternates, and floor bridges. Stronger pelvic floor muscles also have the added benefit of preventing urinary incontinence and tightening the vagina stretched from childbirth.

Pelvic Lift Exercise

  1. Stepping it up a notch. Once your doctor has given you a full release, you may be ready to progress in your exercise routine by incorporating a few more abdominal and lower back exercises like iso-ab series, leg slides and hip extensions, and floor cobras.

Hip Extensions

  1. Add cardio to the mix. When your ligament and joint laxity has subsided, you should be able to add low impact cardiovascular exercise like swimming, cycling, and brisk walking to your fitness program. Start with multiple, short exercise sessions (8-10 minutes) and gradually increase the time (20-30 minutes) as your cardiovascular capacity improves.
  2. Achieve balance. The uneven weight distribution you experienced during pregnancy can create compensatory patterns that lead to numerous imbalances in your musculoskeletal system. Integrate balance training into your postpartum exercise program to progressively challenge your body to restore neuromuscular control. You may also try yoga or other meditative techniques to relieve stress and tension for mental clarity and enhanced energy.

Balance Exercise: Balance
Stand on one foot with the other tucked into the calf of the balancing leg.
Hold that position for as long as you are able. If possible, try without a support.

  1. Weight training. Incorporating resistance into any training program has always been and will always be a key ingredient for building lean muscle tissue, increasing strength, and improving body composition. Start with exercises that require only your body weight like squats, lunges, push-ups, and inverted rows (modified as needed). When able, increase the resistance by using dumbbells and include additional movements for variety.

Beginning a postnatal fitness training program can help you relieve stress and tension; and build strength and lean muscle tissue which will boost your metabolism and accelerate the shedding of those unwanted extra pounds. Additionally, postnatal exercising has the benefit of minimizing bouts of postpartum depression because it improves your emotional well-being and helps to reduce fatigue. Obtain consent from your doctor prior to beginning your postnatal fitness training program; and remember to start slowly and gradually progress. In no time at all, you will have your body back, along with a healthy self-image.

About the Author:

Robert Selders, Jr., MS, CSCS, Principle Consultant of 3Q Fitness Consultants (Garland, Texas), is a Certified Fitness Trainer and Certified Strength and Conditioning Specialist. He can be reached at this email address.