The body undergoes some pretty major changes during pregnancy. “A growing belly and shifting center of gravity can lead to increased lumbar lordosis and thus discomfort in this area; the lower ribs diverge, changing the shape of the chest; the diaphragm, supported from below, rises and “freezes” in the exhalation phase, which affects breathing. Therefore, the first time classes should be aimed at improving the mobility of the lumbar and thorax and breathing,” says the expert of group programs. – There should be no sudden and intensive movements, everything is as smooth and quiet as possible. In the first 10-14 days after delivery, when the uterus volume decreases, you should prefer lying exercises. These can be gentle rocking and circular pelvic movements to improve mobility of the lower back, breathing with an emphasis on the movement of the ribs and diaphragm. Gradually you can move on to the exercises in a sitting position (fitball is perfect) – similar pelvic rotations, chest movements, breathing.

After 1-2 months you can move on to more active exercises. Before that, you should check for diastasis. “Diastasis is a stretching of the white line of the abdomen, as a result of which the rectus abdominis muscles literally diverge to the sides, which leads to their improper work. If this problem is not addressed, abdominal muscle dysfunction can eventually lead to lower back pain, protrusions and hernias, and organ prolapse. In addition, visually the abdomen will remain bulging or hanging, even despite exercise and weight loss,” says the fitness trainer.

How do you check if you have diastasis? Lie on the floor with your legs bent at the knees and your feet on the floor. Place one hand under your head, with the other hand prepare to palpate your abdomen. “Lift your shoulders and shoulder blades and feel the white line of your abdomen (from the xiphoid process of the sternum to the navel and slightly below), paying attention to the distance between the abs (you can clearly feel the edges of the muscles and the soft tissue between them, where your fingers literally fall through, if not – great, you have no diastasis). Then relax and sink to the floor. Preactivate the inner muscles – tighten the pelvic floor muscles and the transverse abdominal muscle, pulling the abdomen in slightly, and then raise the shoulders and shoulder blades again. Again, propalpate the abdomen and compare the sensations – if the abdomen has become firm and your fingers do not fall in, then diastasis can be quite removed by working on the inner muscles, but if nothing has changed and the width of diastasis is more than 4 cm – you may need surgery”, – she adds.

“If a mother is diagnosed with diastasis or there is a suspicion of diastasis, the usual, well-known types of exercises for the press are categorically not recommended: folding, leg lifts and body lifts, twists, corners, etc. They can lead to worsening of the situation with diastasis. But there is a way out of this situation – sets of exercises for gentle postpartum recovery. They consistently strengthen the abdominal muscles and remove all symptoms of diastasis. After a while, the young mother will be able to do her favorite exercises,” she adds.

Weak pelvic floor muscles can also be a limitation to exercise. “These small muscles, like the abdominal muscles, are located around the perineum and are an integral part of the ‘inner cylinder.’ Their weakness can manifest as organ prolapse, symptoms of urine leakage when coughing and sneezing, when jumping, and discomfort during intercourse. If a young mother decides to train, she needs to make sure there is no organ prolapse or weakness of the pelvic floor muscles”, says the rehabilitologist of the Sports Medicine Clinic.

Four to six weeks after a vaginal delivery, you can begin gentle training. If you gave birth by cesarean section, you will have to wait longer – 6-8 weeks: the stitches on the abdomen must fully heal. “Pilates, yoga, swimming and water aerobics are excellent for continuing recovery after childbirth during this period. During lactation it is necessary to reduce the load on the chest muscles, as well as to exclude jumping in order to avoid trauma to the mammary glands. Of course, you should refuse any intense exercise that causes a rise in adrenaline levels, as it will have a negative impact on the quality and quantity of milk. Any intense workout is stress, and under stress the body switches to energy-saving and survival mode,” adds the fitness trainer.

You can start a full-fledged workout on the 4th or 5th month after childbirth – yoga, pilates, and light running will do. After the end of breastfeeding more intense exercises are possible – dancing, water aerobics. Many fitness clubs have special programs for moms and babies.

You can also work out at home while the baby is asleep. Do simple exercises for all muscle groups (here and here) and pay attention to stretching. And when your baby wakes up, try to get him or her involved as well.