• Pregnancy 
Ovulation in 15 questions
Ovulation calculator
Pregnancy guide

Getting back in shape after pregnancy

Your friends use sofeminine, discover what they have read
Find out what you should be doing over the weeks following the birth of your baby to help you get back on form and in shape.

© Jupiter - Getting back in shape after pregnancy
© Jupiter
- A healthy diet is an essential part of your post-natal programme. Your diet should include protein for repairing tissue, fat and carbohydrate for energy, fibre to aid bowel movements, mineral salts and trace elements. A balanced diet contains essential elements that will help you overcome tiredness too.

- Even if you don’t have time to cook, make sure you eat healthily. You should be eating fruit and vegetables, starchy foods, meat, fish and dairy products on a daily basis.

- It will take about 6 months for your weight to return to normal and about a year before your waist is back to normal.

- Make time for yourself, even if it’s just a quarter of an hour.

- Carry on with the fight against stretch marks even after you’ve given birth. Although creams won’t make stretch marks disappear, they will reduce their appearance. Just massaging your stomach, thighs and hips will also help your body bounce back into shape. Moisturise your breasts (except for the area around the nipple if you’re breastfeeding) to prevent sagging.

- Hormone-related pigmentation (the mask of pregnancy, brown lines on your stomach etc) will last for a few months yet. Use total sun block when you go out in the sun.

Pelvic floor exercises
- During pregnancy and childbirth, the pelvic floor (the group of muscles, ligaments and extremely solid membranes that support the vagina, bladder and rectum) takes a battering, so pelvic floor exercises are strongly recommended for all women who have given birth vaginally, if only to help you experience a satisfying sex life once again.

- Pelvic floor exercises strengthen the muscles and make the reflex contractions of the pelvic floor functional again. They help to prevent incontinence and prolapse (slipping down of the vagina).

- Once your pelvic floor muscles are back in shape, you can start thinking about your abdominal muscles.

- Some women recover from pregnancy more quickly than others but as a general rule, you need to wait at least two months before taking up exercise again (at a mild intensity at first). If you’ve had a Caesarean or an episiotomy, you’ll need to wait a bit longer. In any case, ask your doctor for the green light first.

- Like during pregnancy, walking is highly recommended: it’s also an opportunity to get out in the fresh air with your baby. When you resume exercise, make sure it’s moderate (such as low-impact aerobics, swimming) and start off gently. Vigorous exercise that involves running and jumping should be avoided.

- You can also do some simple exercises at home to help you tone the muscles which have been weakened during pregnancy and slim down slowly but surely.

- Although you might want to dedicate all your time to your baby, give yourself breathing space. Take a nap when baby is sleeping and accept help from your family and friends. Your baby needs you on top form!

Parenting Editor
24/09/2009 00:15:00
Reader ranking: 5/5
Rank this guide: 

Don't miss...
The top 7 foods for healthy skin30 of our favourite romantic quotes
How To Get A Salon-Worthy Blow Dry At HomeBeauty delivery: The best 6 beauty subscription boxes
Latest… 16/04/2014
Parenting News
15 Not-So-Cute Facts About Giving Birth
The Cutest, Funniest and Most Disastrous Pregnancy Reveals
16 Breastfeeding Benefits: Why Nursing Rules!
This Video To A Mother Expecting A Down Syndrome Baby Touched Our Hearts
All Parenting news
Weight gain during pregnancy
Very early signs of pregnancy | First signs of pregnancy
Drinking alcohol during pregnancy: The effects on your baby
First signs of teething: How to spot and soothe
See all Parenting guides
Video: Dr Chris Steele on preparing for pregnancy
See all Parenting videos

Don't miss out!

...Join our newsletter
Get the sofeminine latest straight to your inbox
Find us on...

Copyright © 1999-2014
This week: Food & Drink Special : recipes from A to Z, by country, by duration, by type - Surnames - E-cards
Axel Springer Group: