Postnatal gymnastics: Feel good thanks to a postnatal course

1 What is postnatal exercise?

Postnatal exercises help you to tone your body again after giving birth. For example, you can firm up your overstretched stomach again. But postnatal exercise classes also have significant health benefits: they can prevent your uterus from descending or you from suffering from incontinence. That's why it's important that you start postnatal exercise after the first few weeks with your baby.

However, the most important thing is that you don't overexert yourself. Especially after a challenging birth, such as a caesarean section, your body needs time to recover. And even if you need some time to get used to your new everyday life with your baby, you shouldn't put yourself under pressure. In the beginning, a few light exercises are enough to tone your body.

If you feel fit enough in a few weeks or months, you can always get fully involved in postnatal exercises - it's never too late.

2 Why is postnatal exercise so important?

There are many good reasons why you should start postnatal exercise classes after giving birth:

• To strengthen your pelvic floor
• To prevent your internal organs from sagging
• So that you can enjoy yourself again after the birth
• To prevent incontinence
• To strengthen your abdomen and back for a beautiful, feminine posture

These reasons show how important and beneficial postnatal exercise can be for your body and your well-being after giving birth.

3. start with gentle postnatal exercises

The time immediately after birth is known as the postpartum period - a phase of rest and recovery. Soon after giving birth, you will be examined by a doctor. With their approval, you can start gentle postnatal exercises. The great thing about this is that many exercises can be carried out comfortably while lying down, so you don't have to worry about any physical strain.

Tip from the midwife: Stress-free with postnatal exercises

Please don't put yourself under pressure with the postnatal exercises. If you have time, it would of course be great. But in my opinion, it's much more important that you get used to your "new" life first and feel comfortable. You can also postpone the start of postnatal exercise until after the first three weeks, for example.

4. easy exercises for the postpartum period

Tense and relax the pelvic floor

Do this exercise lying down. Tense your pelvic floor as you inhale. Relax it again as you breathe out. 10 repetitions are ideal. You can repeat this exercise several times a day.

Pelvic tilt

You should also do this exercise lying down, ideally in bed. Your legs are upright and your feet are firmly on the floor. As you inhale, relax your whole body. As you exhale, push your pelvis downwards. Repeat this exercise 10 times.

Tip from the midwife: Support with pelvic floor cones

I have noticed that many women often don't know exactly how to tense their pelvic floor in isolation. Pelvic floor cones and cones can be a great help here.

Please note: Only start exercising after getting a doctor's OK

It is essential that you only start exercising once your doctor has examined you and given you the green light. During this examination, discuss which sports you would like to do and find out specifically whether and to what extent they are possible for you.

5. sport after the birth - important tips

At a time when there is a lot of pressure on many women to have a "perfect" body just a few weeks after giving birth, it is important to remember the miracle you have achieved. Don't let yourself be put under pressure when it comes to exercise.

You should avoid strenuous exercise for the first six to eight weeks after giving birth. You can safely leave weightlifting or martial arts to one side.

If you still want to start exercising early, it's best to choose one of these sports and only do it at a moderate intensity:

• Swimming
• Nordic walking
• hiking
• skating
• yoga
• Pilates

These activities involve your entire body and help to tone it. Even with light training, you will notice how your body changes within a few weeks.

Be sure to follow: Follow your doctor's instructions regarding exercise

If your doctor advises you not to exercise for any reason or classifies certain sports as too risky, do not expose yourself to any health risks - strictly follow your doctor's instructions.

Postnatal gymnastics: alone or in a group class?

The decision as to whether you want to do postnatal exercises alone at your own pace and in peace or take part in a group course is entirely up to you. There are now a variety of courses where even mothers and their babies can take part together. This is practical because you can simply bring your baby with you and save yourself a babysitter.

Contact with other mothers can be very valuable after the birth. Talking about pregnancy, birth and new life with a baby offers support and new perspectives. If you like to socialize, a group might be just the thing for you.

If you decide to attend a postnatal course, it is best to ask your health insurance provider whether the costs will be covered.

When making your choice, it is important that the course offers a form of postnatal exercise that you enjoy. Do you prefer individual, guided exercises or do you prefer postnatal fitness or workouts?

Tip: Would you prefer to do postnatal exercises alone and in peace and quiet at home? There are also numerous offers online that can help you with this. Various videos on YouTube or guided online courses are easily accessible and offer you flexibility.

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6. support your body after the birth

To keep your body beautiful and healthy, it is important to adapt your lifestyle accordingly. The best way to support your body and soul holistically is to pay attention to the following points:

• Exercise every day.
• Eat a healthy and balanced diet.
• Avoid stress and mental strain.
• Drink two to three liters of water or unsweetened herbal teas every day.
• Avoid nicotine, alcohol and drugs.
• Take regular time out just for yourself.

7 Important questions about postnatal gymnastics

When is the right time for postnatal exercises?

Start with the first light exercises just a few days after the birth, while you are still in the puerperium. As soon as you feel fit, which is usually between the third and sixth week after the birth, you can integrate further postnatal exercises and sporting activities such as swimming, walking or postnatal yoga into your daily routine. It's never too late to start postnatal training, even if you didn't start immediately after giving birth.

How often and for how long should I do postnatal exercises?

You can do your postnatal exercises two to three times a day. In general, it is advisable to remain active even after the postnatal phase in order to strengthen your body and soul in the long term. An exchange with other mothers, for example in the free HiPP My BabyClub forum, can motivate and inspire.

What types of postnatal exercise are there?

Postnatal exercises include light exercises that can often be done directly in bed. In postnatal classes, you can expect light workouts that strengthen the pelvic floor and the whole body. Postnatal fitness focuses more on endurance and helps to tone the body. Yoga and Pilates are also great options to do your body and soul good.

Does health insurance cover the costs?

Many health insurance companies cover the costs of postnatal courses. If this is not the case for you, there are alternative options. You can also do postnatal exercises on your own at home with the help of free online instruction videos. Another option is to get together with other mothers and organize a private postnatal course together. Your midwife can certainly show you some exercises.

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