After a pregnancy, the concern to return to have the belly of old is enough. But when can you start postpartum abs? Learn with us.
The postpartum abdominals should be properly selected, both in the beginning and in the exercises, since some of them are not recommended in the initial phase due to the aggression that the abdominal area and pelvic floor suffered during labor .
The puerperium is the postpartum period, with an average duration of 6 to 8 weeks in which changes in the mother’s body during pregnancy will return to the state before pregnancy .
This period can be divided into three phases:
- immediate postpartum (1st to 10th day postpartum);
- postpartum (11 th to 45 th day) and postpartum remote (beyond 45 days).
In the immediate postpartum the genital crisis dominates; the catabolic and involutive phenomena of hypertrophied or hyperplastic structures prevail during pregnancy. Other complications and physiological changes occur.
The late postpartum period is the period in which all functions begin to be influenced by lactation. And in the postpartum remote is a period of inaccurate duration, since in women who do not breastfeed it is brief. Several changes occur in the woman’s body, which aims to restore and return to the very close state before pregnancy.
The urogenital system, cardiovascular, respiratory, musculoskeletal, among others, gradually return to their previous functions and potentialities.
Women need specific care directed to their health and quality of life, one of them goes through the physical exercise for their recovery, stimulation of the muscles in particular of the abdominal and pelvic floor.
During gestation, stretching of the abdominal muscles occurs, which is necessary to allow uterine growth, with a separation of the bundles of the rectus abdominis muscles, called the diastasis of the abdominal rectus muscles, which causes no discomfort or pain. less incidence in women with good abdominal tone before pregnancy.
The incidence of diastasis is higher in the third trimester of gestation and in the immediate postpartum period.
It is observed initially in the second trimester of gestation, presenting a reduction in the late postpartum, but does not disappear completely until one year after delivery.
WHEN TO START PHYSICAL ACTIVITY?
The American College of Obstetricians and Gynecologists recommends that women start exercising as soon as it is physically and physically safe.
In the case of a normal birth , at the general level the mother may begin to perform postpartum exercises two weeks after the baby is born.
In the case of cesarean section , it takes about six weeks to start physical activity.
However, in either case, a woman should first consult with her doctor about what care to take before starting postpartum exercise.
It may take six weeks to return to the pre-gestational state and six months until full force returns
POSTPARTUM EXERCISE RECOMMENDATIONS
- Perform postural exercises;
- Check abdominal diastasis;
- If the delivery was cesarean, abdominal work should only be done when there is no discomfort.
- Strengthening of the pelvic floor;
- Avoid lactic acid production if the mother is breast-feeding.
- Avoid fatigue;
- Avoid high impact exercises;
- If the pregnant woman complains of vaginal bleeding, she should not initiate physical exercise and should consult the doctor;
- If the woman had a normal delivery, she should wait 6 weeks to start the training;
- If the cesarean delivery should wait 10 weeks;
- Privilege moderate exercise 3 / week;
- Prevent dehydration so that there is no decrease in milk production;
- Intensity at 60-70% Fcmax.
CAN I DO ALL KINDS OF ABS?
Before starting an abdominal program try to see if you have the so-called abdominal diastasis, because if you have a separation of more than 2cm it can be counterproductive to do abdominal exercises.
The “traditional” sit-ups are not the most indicated because they produce intra-abdominal and pelvic pressure, helping the viscera to be pushed down.
It is important that the mother be guided to perform postpartum abdominal exercises so that she has a good recovery.
POSTPARTUM ABDOMINAL EXERCISES
1. HIPOPRESSIVE ABDOMINALS
Hypopressive abdominals strengthen the muscles of the abdominal and pelvic range with the help of breathing muscles (eg diaphragm), avoiding overloading of the pelvic area and spine, aid in postural work and their movements promote the reduction of pressure in the thoracic, abdominal and pelvic.
– Execution –
- Lying with his back on a mattress, knees bent, feet resting on the floor;
- Exhale and shrink your belly as if you wanted to push the navel against your back and up toward your chest;
- Contract your abdominal muscles and stay in that position for about 15 seconds.
- Then take a breath, but keep your belly in, and your abs contracted for a few more seconds.
- Relax and repeat the exercise again.
2. INVERTED ABDOMINAL FLEXED LEGS
This exercise also helps strengthen the abdominal region, works the abdominal rectum and great oblique.
– Execution –
- Lying face up, knees together and legs bent at a 90-degree angle, feet flat on the floor, arms at the side of the trunk resting on the floor;
- Contract the abdominal to raise the hips from the floor while compressing the knees towards the chest and lowering back to the initial position without bending the lumbar spine.
This exercise strengthens core muscles: abdominal, spine stabilizers.
– Execution –
- With the elbows bent and forearms resting on the floor, keep these two aligned and supporting only with the toes, abdominal contracted, neutral spine, join the shoulder blades.
4. BUTTOCK BRIDGE
This exercise develops the musculature of the buttocks, posterior of the thigh and improves the joint mobility of the spine.
It does not work directly on the abdominal but is an extremely important postpartum exercise, because it strengthens the lumbar area and provides mobility, a zone that is overloaded during childbirth and postpartum.
– Execution –
- Lying face up, arms extended along the body, knees bent, raising the pelvis, contracting abdominal and gluteal, and lowering toward the ground.
5. TIGHTEN THE BALL WITH YOUR LEGS
This exercise strengthens the inner thighs, glutes and abdominal muscles.
– Execution –
- Laying face up, arms extended along the body, knees bent, place a plastic ball between the knees;
- Contract the abdomen as if it were to glue the navel to the back, raise the hip and tighten the ball and hold for a few seconds, with the gluteus contracted.
6. SITTING ON THE BALL AND RAISING ONE FOOT
This exercise works the abdominal and balance.
– Execution –
- Sit on a fitball, feet flat on the floor, legs 90 degrees;
- The arms cross and lie on the shoulders, maintain a contracted upright and abdominal posture and raise one leg of the floor stretched to the height of the other knee;
- Stay in isometria for a few seconds and return to the starting position and repeat the exercise on the other side.
These are suggestions of exercises to perform after childbirth, so that you begin the work of abdominal strengthening.
Always ask your doctor for advice before starting physical activity and consult with a practitioner to have an individual prescription.