Questions About Exercising After Childbirth

About hula hoop, planks, squats, and jumps

After childbirth, a woman aiming to regain her shape may have doubts about the safety of engaging in sports. The information on the Internet is contradictory and not always reliable, and it’s not always possible to consult a doctor with every question that arises. Specialists from the online course come to the rescue—they will answer all questions and offer a safe and effective training program.

Sports after childbirth: is it safe to use a hula hoop?

Immediately after childbirth, using a hula hoop is strictly prohibited. This is due to the fact that muscles and internal organs have not yet recovered from pregnancy and childbirth—they are stretched, weakened, and displaced. Starting hula hoop exercises too early can lead to internal organ prolapse and further displacement. In particularly serious cases, internal hematomas may develop.

You can start hula hoop exercises only when all organs have returned to their former position and shape, and muscles have strengthened again. This usually happens around the fourth month after childbirth, although it is individual for everyone.

Even 3-4 months after childbirth, women should not use a hula hoop if they have been diagnosed with:

• gynecological diseases (such as cysts);
• vestibular system problems;
• spinal diseases;
• gastrointestinal inflammations;
• repeated pregnancy.

Is it possible to do planks after childbirth?

In the first few months postpartum, doing planks is not recommended even for women who were actively engaged in sports and practiced this exercise before pregnancy. Weakened muscles will not benefit from such a load and it will only cause harm. Starting to do planks before lochia ends will increase their duration and overall negatively affect the recovery process. In the case of diastasis, planks are also forbidden – they will only aggravate the condition. Another contraindication for this exercise includes difficult deliveries with tears or perineal cuts – full healing of stitches must be awaited.

For most women, it is optimal to start doing planks six months postpartum. Violating the recovery period timeframe can lead to problems with the back and pelvic floor muscles.

Sport after childbirth: Is it okay to squat?

Squats are also on the list of prohibited exercises after childbirth. Yes, it is indeed the fastest and easiest way to tone the buttocks and thighs. However, starting too soon can lead to weakened pelvic floor muscles, prolapse of internal organs, and issues with the reproductive and urinary systems.

There are more suitable exercise options for young mothers to restore the figure in the pelvic area. These are presented in the online course. However, you can start doing squats six months after childbirth – only then, with the correct technique, will they be beneficial.

Is jumping allowed after childbirth?

Jumping in various variations can begin 2 months after childbirth if it was a natural delivery. After a cesarean section, you will need to wait 12 weeks and get permission from your doctor to engage in sports. Also, make sure there are no issues with pelvic floor muscles.

Before starting jumps, it’s important to do a warm-up, otherwise there’s a risk of injury. After finishing the workout, it’s worth cooling down with some gentle, pleasant stretching to reinforce the results.

It’s better to start with small loads: jumping at a calm pace for a short period of time, until you feel slightly tired. The intensity of the workouts should increase in accordance with how you feel.