Do you find it difficult to get back into your sports routine? That's understandable. Not only have you been able to exercise less or not at all for a period, but now you also have less time with the baby being here. So how do you cleverly create time to take that well-deserved moment for yourself? Don't underestimate how important this is to feel good about yourself again.

In this blog, we give you 3 practical tips to resume exercising after giving birth. You won’t regret it.

The importance of exercising for mental health after giving birth

As many as 70% of women report feeling insecure about their bodies after giving birth. Your body undergoes a complete transformation during pregnancy. It’s not as tight as it once was, and let’s not even talk about those stretch marks that we diligently try to get rid of. But that doesn't mean you can't do anything to gain more confidence in your body. Every woman has the right to feel good about herself.

Whether you are a fit mom or not, regular exercise or movement has many benefits. Especially for your mental health. It helps prevent psychological issues such as depression and anxiety. The longer you wait to get back into your sports routine, the harder it becomes.

Often, lack of time is a reason many women do not resume exercising after giving birth. What a shame! You are doing yourself a disservice. You don’t need to spend hours in the gym to feel good about yourself. Did you know that you can work on your fitness and strength with circuit training in just 30 minutes? Perfect for squeezing in a moment for yourself amidst your busy schedule.

With these 3 tips, you can resume exercising after giving birth

Is the barrier still a bit high? Start by taking small steps. Don’t be too hard on yourself. You should be very proud of yourself for taking the first step. You’ll notice that with the tips below, you can easily get back into a sports routine.

1. Exercise after childbirth is not too intense
   Yes! You’re proud of yourself for getting back to it. Just be careful not to train too long or too hard immediately. Not only does pregnancy take a toll on your body, but the period after giving birth is tough. Late nights, your body needs to recover, and the organization of your life looks completely different.
   
   Exercise very lightly, especially in the first six weeks. Take the stroller with you and gradually build your fitness by walking. When you’ve regained some fitness after six weeks, it won't be such a big strain on your body when you return to the gym. Make a concrete plan for yourself. How often do you want to exercise, and what do you want to achieve? Circle-Fit, for example, works with training based on your personal goals and level. Since all the machines adjust automatically, it's never too intense, and you build it up gradually.
   
   

2. Train your abdominal and pelvic floor muscles
   The muscle groups that are most challenged during pregnancy and childbirth are your abdominal and pelvic floor muscles. It’s advisable to start with these muscle groups. Don’t dive into crunches and sit-ups right away. Start with light exercises like pulling in your belly button. It's important to activate them. This is especially crucial in the first six weeks.
   
   Notice that things are improving? Then you can gradually increase the intensity of the exercises. Choose machines that are easy to adjust and that adapt to your level. Listen to your body while training. If you experience any complaints, stop immediately and ask your doctor or midwife for advice.
   
   

3. Consult your midwife or gynecologist about exercising after childbirth
   The advice on how often or intensely you can exercise after childbirth depends on how complicated the birth was. After a cesarean section, the recommendation is even to refrain from exercising for eight to ten weeks. Did the birth go smoothly? Then you can often start exercising again after six weeks. Discuss your plans with your midwife or gynecologist. Since they are closely involved in your pregnancy and childbirth, they know from experience what works best for you.

Exercise after giving birth with a buddy

And now? Do you want to start exercising, but find yourself putting it off? Then go exercise with a buddy. Maybe you know someone from your pregnancy, or you have a friend who also wants to work out. Exercising together is always more fun than alone. Plus, it increases motivation, and there’s a good chance you’ll reach your fitness goals together. With the buddy pass, your guests at Circle-Fit are more than welcome to come and try a session.