After giving birth, you also need care: how to get your figure back after giving birth
After nine months of pregnancy, the arrival of the baby is awaited with excitement, but with uncertainty. The main questions facing women about to give birth are when to go to the emergency room, the use of an epidural, whether they can be accompanied, or whether dilation and delivery will take place in the same place. In the end, everything ends well, but what about afterward? How does a woman recover from childbirth?
The topic is very broad, since giving birth affects the mother's physical health as well as her psychological health. This time, we're referring exclusively to the physical aspect. Beyond health, which is the priority, women who have given birth want to look good again; they want to get their figure back . How?
Beyond aesthetics, physical adjustment is an important step toward a woman's health. Although you may want to quickly regain your pre-pregnancy figure, it's important to return slowly to full activity . During and after pregnancy, a common concern among women is gaining a few pounds, but there are other factors to consider in the 4 to 6 weeks following birth.
Dr. Jorge Aso , an expert in cosmetic and reconstructive surgery, summarizes the changes that occur during childbirth and affect a woman's body in three ways :
- Weight gain : This is physiological and normal, although in some women it may be higher than average or take longer to recover.
- Breast enlargement : This also depends on each woman. In fact, the opposite can happen: the breasts may lose volume, leading to side effects.
- Abdominal distension : Pregnancy itself causes significant tissue distension, which can lead to a less flat abdomen in the long run, with wrinkles, stretch marks, or even a cesarean scar.
This is what happened during pregnancy and subsequent delivery. How can we begin to return to our previous body shape? The American Physical Therapy Association offers some tips to put into practice in the first six weeks after delivery:
Don't compare yourself to other women who have quickly returned to their pre-pregnancy shape. Every body is unique.Each one at her own pace
Over time, a woman can begin to incorporate exercise into her daily routine, such as simple activities like taking the family for a walk or participating in an exercise group with other new mothers. Each woman should go at her own pace . Before embarking on any figure recovery plan, it's important to set realistic and achievable goals.
" Don't set unrealistic standards for yourself or compare yourself to other women who seem to have quickly returned to their pre-pregnancy shape. Every body is unique, and the time it takes to get your figure back varies from person to person. Consult your doctor or a healthcare professional for personalized guidance and to set healthy, achievable goals," they recommend at the Kiret Clinic .
Relearn to breatheSomething as natural and instinctive as breathing will require concentration after birth. This is because the growing uterus pushes the diaphragm upward, causing it to lose its ability to descend during inhalation. Since the diaphragm forms the apex of the core muscles, it's important to work with a physical therapist, who will prescribe exercises to help restore the diaphragm to its full function.
Pay attention to the abdomenA woman's abdominal muscles undergo a great deal of stress during pregnancy. In fact, separation of the abdominal muscles (diastasis recti) is a common condition . Help is needed to close the gap between the muscles, but improper exercise, such as sit-ups, can worsen the problem. Gentle core-strengthening exercises can also be performed, paving the way for stronger abdominal exercises at 6 weeks or later after delivery.
Abdominal musclesDuring pregnancy, the abdominal muscles and pelvic floor muscles stretch and weaken . Strengthening them provides women with a strong and stable base from which to work and move. This can relieve pain later and makes tasks like carrying the baby, getting in and out of the stroller, and lifting and reaching much easier.
- Restrictive diets are not recommended after childbirth, as your body needs adequate nutrients to recover and produce breast milk, Kiret reminds us. Instead of following a restrictive diet, opt for a healthy and balanced diet that includes a variety of nutritious foods, such as fruits, vegetables, lean proteins, and whole grains.
Women who have undergone a cesarean section should be alert to possible discomfort during abdominal exercises. Pain could indicate that the exercise is being performed too soon, incorrectly, or too vigorously. Strengthening the pelvic floor can also improve sexual satisfaction and help prevent incontinence.
Help with daily tasksIn the weeks following birth, a woman should not gain any weight greater than her baby's . Make sure that everything necessary for the newborn is prepared by someone else before the baby arrives. It is important for the mother to rest and participate only in daytime activities.
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