Cardi B’s decision to kickstart her postpartum exercise routine just ten days after giving birth has ignited discussions about the optimal timing for new mothers to resume physical activity. The rapper’s rapid return to fitness has raised questions about whether such a quick comeback is advisable. Cardi B, who recently welcomed her third child, is no stranger to publicizing her fitness endeavors. To shed light on safe postpartum practices, we consulted Dr. Astha Dayal, Director of Obstetrics and Gynecology at CK Birla Hospital in Gurugram. Dr. Dayal emphasizes the importance of a cautious approach to postpartum exercise, focusing on core recovery, flexibility, and stamina.
Recommended Postpartum Exercises
Gentle Abdominal Exercises
Purpose: These exercises target core muscles that may have weakened during pregnancy.
Method:
Basic Ab Contraction: Sit or lie on your back with knees bent. Gently pull your belly button towards your spine to contract your abdominal muscles. Hold for five seconds, then release.
Reps: Perform two to three sets of ten to fifteen repetitions daily.
Progression: Start with simple contractions and gradually advance to more challenging exercises like modified crunches.
Advice: Avoid traditional crunches initially as they may overstretch abdominal muscles. Focus on controlled breathing and gentle movements.
Kegel Exercises
Purpose: Strengthens the pelvic floor muscles that support the bladder, uterus, and rectum, often weakened by pregnancy and childbirth.
Method:
Identify Muscles: Locate your pelvic floor muscles by stopping urination midstream.
Exercise Execution: Sit or lie comfortably. Tighten your pelvic floor muscles for five seconds, then relax for the same duration. Aim for ten to fifteen repetitions.
Frequency: Perform this exercise three times daily.
Advice: Avoid tightening your stomach or holding your breath. If unsure about technique, consult a physical therapist.
Walking
Purpose: A low-impact exercise that enhances cardiovascular health, boosts mood, and aids in weight management.
Method:
Begin Gradually: Start with short walks of ten to fifteen minutes and gradually increase the duration as you feel more comfortable.
Footwear: Choose supportive, comfortable shoes to prevent injury and enhance comfort.
Posture: Maintain proper posture by keeping your shoulders back and core engaged.
Advice: Incorporate stroller walks to bond with your baby while staying active. Rest when your body signals the need.
Postpartum Strength Training
Purpose: Boosts metabolism, improves posture, and helps build muscle, crucial for overall recovery and fitness.
Method:
Start with Bodyweight Exercises: Begin with modified push-ups, lunges, and squats. These exercises use your body weight and are less strenuous.
Introduce Light Weights: Once comfortable, add resistance bands or light dumbbells. Perform 1-2 sets of 8–12 repetitions.
Form Focus: Maintain good form to prevent injuries. Ensure your core is active and movements are controlled.
Advice: Avoid high-intensity workouts or heavy weights in the early postpartum weeks. Gradually increase intensity while monitoring technique.
Postpartum Yoga
Purpose: Enhances strength, flexibility, and relaxation while promoting muscle recovery.
Method:
Start with Gentle Poses: Begin with poses like child’s pose, cat-cow stretch, and pelvic tilt to ease into yoga.
Breathing: Focus on deep, controlled breathing to maximize the benefits of yoga.
Progression: As strength and flexibility improve, gradually try more challenging poses, but always listen to your body to avoid overexertion.
Advice: Consider joining a postpartum yoga class or exploring online resources designed for new mothers for proper guidance.
Expert Guidance for Postpartum Exercise
Dr. Dayal advises that new mothers should consult their healthcare provider before starting any exercise regimen, especially after a cesarean section or complicated delivery. Key points include:
Consult Your Doctor: Seek medical clearance before commencing a fitness routine.
Listen to Your Body: While mild discomfort is normal, severe pain should prompt a cessation of exercise. Prioritize rest and recovery as needed.
Hydration and Nutrition: Proper hydration and a balanced diet are essential for recovery and sustained energy.
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