{"id":3200,"date":"2020-11-23T23:51:09","date_gmt":"2020-11-23T20:51:09","guid":{"rendered":"https:\/\/momslab.app\/blog\/?p=3200"},"modified":"2025-06-15T14:43:50","modified_gmt":"2025-06-15T11:43:50","slug":"questions-about-exercising-after-childbirth","status":"publish","type":"post","link":"https:\/\/momslab.app\/blog\/en\/questions-about-exercising-after-childbirth\/","title":{"rendered":"Questions About Exercising After Childbirth"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\" id=\"h-\">About hula hoop, planks, squats, and jumps<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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&#8217;s not always possible to consult a doctor with every question that arises. Specialists from the <a href=\"https:\/\/momslab.app\/\">online course<\/a> come to the rescue\u2014they will answer all questions and offer a safe and effective training program.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--1\">Sports after childbirth: is it safe to use a hula hoop?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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\u2014they 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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Even 3-4 months after childbirth, women should not use a hula hoop if they have been diagnosed with:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>gynecological diseases (such as cysts);<\/li>\n\n\n\n<li>vestibular system problems;<\/li>\n\n\n\n<li>spinal diseases;<\/li>\n\n\n\n<li>gastrointestinal inflammations;<\/li>\n\n\n\n<li>repeated pregnancy.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-with-hula-hoop_23-2149374891-1024x682.jpg\" alt=\"Questions about sports after childbirth\" class=\"wp-image-6041\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-with-hula-hoop_23-2149374891-1024x682.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-with-hula-hoop_23-2149374891-300x200.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-with-hula-hoop_23-2149374891-768x512.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-with-hula-hoop_23-2149374891-100x67.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-with-hula-hoop_23-2149374891-675x450.jpg 675w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/young-woman-with-hula-hoop_23-2149374891.jpg 1480w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--2\">Is it possible to do planks after childbirth?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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&nbsp;<a href=\"https:\/\/momslab.app\/blog\/diastaz-posle-rodov-kompleks-vosstanovlenia\/\">diastasis<\/a>, planks are also forbidden \u2013 they will only aggravate the condition. Another contraindication for this exercise includes difficult deliveries with tears or perineal cuts \u2013 full healing of stitches must be awaited.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"715\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-mat_23-2148856721-1024x715.jpg\" alt=\"Questions about sports after childbirth\" class=\"wp-image-6043\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-mat_23-2148856721-1024x715.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-mat_23-2148856721-300x209.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-mat_23-2148856721-768x536.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-mat_23-2148856721-100x70.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-mat_23-2148856721-645x450.jpg 645w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/woman-exercising-mat_23-2148856721.jpg 1380w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--3\">Sport after childbirth: Is it okay to squat?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Squats are also on the list of prohibited exercises after childbirth. Yes, it is indeed the fastest and easiest way to tone&nbsp;<a href=\"https:\/\/momslab.app\/blog\/upraznenia-dla-beder-i-agodic-posle-rodov\/\">the buttocks and thighs<\/a>. However, starting too soon can lead to weakened pelvic floor muscles, prolapse of internal organs, and issues with the reproductive and urinary systems.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">There are more suitable exercise options for young mothers to restore the figure in the pelvic area. These are presented in the&nbsp;<a href=\"https:\/\/momslab.app\/\">online course<\/a>. However, you can start doing squats six months after childbirth \u2013 only then, with the correct technique, will they be beneficial.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"819\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-squats_23-2148771180-1024x819.jpg\" alt=\"Questions about sports after childbirth\" class=\"wp-image-6044\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-squats_23-2148771180-1024x819.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-squats_23-2148771180-300x240.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-squats_23-2148771180-768x614.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-squats_23-2148771180-100x80.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-squats_23-2148771180-563x450.jpg 563w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/full-shot-woman-doing-squats_23-2148771180.jpg 1380w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h--4\">Is jumping allowed after childbirth?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Before starting jumps, it&#8217;s important to do a <a href=\"https:\/\/momslab.app\/blog\/energia-dla-mamy-zaradka-posle-rodov\/\" target=\"_blank\" rel=\"noreferrer noopener\">warm-up<\/a>, otherwise there&#8217;s a risk of injury. After finishing the workout, it&#8217;s worth cooling down with some gentle, pleasant stretching to reinforce the results.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#8217;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.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-woman-with-copy-space_23-2148499142-1024x576.jpg\" alt=\"Questions about sports after childbirth\" class=\"wp-image-6045\" srcset=\"https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-woman-with-copy-space_23-2148499142-1024x576.jpg 1024w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-woman-with-copy-space_23-2148499142-300x169.jpg 300w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-woman-with-copy-space_23-2148499142-768x432.jpg 768w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-woman-with-copy-space_23-2148499142-1536x864.jpg 1536w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-woman-with-copy-space_23-2148499142-100x56.jpg 100w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-woman-with-copy-space_23-2148499142-700x394.jpg 700w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-woman-with-copy-space_23-2148499142-1600x900.jpg 1600w, https:\/\/momslab.app\/blog\/wp-content\/uploads\/2025\/02\/front-view-woman-with-copy-space_23-2148499142.jpg 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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&#8230;<\/p>\n","protected":false},"author":11,"featured_media":6046,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","tstyn_error":""},"categories":[43],"tags":[],"class_list":["post-3200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-postnatal"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Postpartum Exercise: Hula Hoop, Squats, and Plank - Momslab<\/title>\n<meta name=\"description\" content=\"When can a breastfeeding mom start doing squats after childbirth? Is it safe to do a plank postpartum? Read all about postpartum exercise in our article \u25bc\" \/>\n<meta name=\"robots\" content=\"index, nofollow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/momslab.app\/blog\/en\/questions-about-exercising-after-childbirth\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Questions About Exercising After Childbirth\" \/>\n<meta property=\"og:description\" content=\"When can a breastfeeding mom start doing squats after childbirth? Is it safe to do a plank postpartum? 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