There is no harm in getting a mommy makeover and is the perfect solution to helping us feel like ourselves again, but getting back into your fitness needs to be a slow and steady thing. Post-surgery fitness is the key to helping women feel like themselves again and get them safely back into a routine they once had in their life before giving birth, as pregnancy completely transforms your body, so comfort, movement and just overall feeling good are what post-surgery fitness aims to achieve.
Beginning your fitness journey after giving birth is completely dependent on how the birth went but also what your doctor recommends. Getting back into things early can create further implications and isn’t good for your body so be sure to check in with professionals before you begin taking the steps to feeling more like yourself.
After getting it all clear, here are some no-equipment exercises you can follow in order as a routine. Each exercise is low intensity and is the perfect way to start your new fitness journey after surgery so get some comfy yoga gym leggings loose top and begin.
Kegel Exercises
While this is something women should be doing before getting pregnant, during and after everything that comes with life, it comes as no surprise that this should be one of the first things you do after surgery. You may also know these as a form of pelvic floor exercise’ and there is a good chance you already know how to do them, but if this is something completely new to you, this is what you can do to effectively exercise your pelvic floor.
- Tighten your pelvic floor muscles; it’s the exact same feeling and action as stopping yourself mid-flow.
- Hold this position for 5-10 seconds.
- Pause for 10 seconds.
- Repeat a couple of times throughout the day.
This is a very low-intensity exercise and requires no movement so it could be something you adopt very early post mummy makeover.
Swiss Ball Glute Bridge
Another pelvic floor exercise to add to the routine would be Swiss ball glute bridges. You will be happy to know it also works on your core, glutes, quadriceps and hamstrings. You will need an exercise ball or anything similar that isn’t considered exercise equipment to successfully do this exercise. If you have been a gym girl before the mummy makeover you might already know what hip thrusts are, but if not, here is a quick little guide on how you can perform the Swiss ball glute bridge.
- Start with your back on the ground, knees bent with your legs at a 90-degree angle and heels rested on the ball.
- With your core engaged and chin tucked, push up with your heels and drive your hips into the air.
- Your back should be straight and you can squeeze and/or hold for a few seconds in this position.
- Do 10-20 reps and around 3-4 sets depending on how and what you are ready for.
Cat-Cow Yoga Poses
While there are a lot of yoga poses that are suitable for post surgery to get the spine all stretched, this one in particular is great to help support your back and core muscles, which is a must after undergoing surgery to these areas. The cat and cow help strengthen the spine back up and can reduce a lot of the pain, stress and stiffness that might have built up.
- First, start by getting on all fours; be sure to keep your back flat, your spine neutral and your hands positioned directly parallel to your shoulders.
- Inhale, lift your back to the ceiling and tuck your chin in.
- Exhale, bringing your back down to the ground, gently lifting your chin up to the sky.
- Repeat this for around a minute and hold the positions for a couple of sections.
Planks
Old school but extremely effective for engaging the core, upper body, and that little extra something for your glutes. Doctors have said that planking and other minimal exercises should be fine after a couple of weeks. If you want something extremely easy for the first time, begin your plank on your knees before moving into a full standard plank position.
Be sure to consult with your doctor on time frames of when each exercise can be performed, as you don’t want to cause yourself any discomfort and problems with any of the post-surgery must-dos.
Natalie Wilson is a freelance health and wellness writer. She loves researching and writing about new health trends and topics, as well as keeping up to date with the latest health news. When not writing, you can find her taking long walks in the countryside with her dog or browsing her nearest bookstore.
