Respect your body’s recovery time, see a women’s-health physical therapist, and gently ease back into a fitness routine.
In 2018 the American College of Obstetricians and Gynecologists (ACOG) revised its recommendations for postpartum care, reinforcing the importance of the so-called fourth trimester.
ACOG now recommends that all women see their ob-gyn or midwife within three weeks after the baby’s birth, receive ongoing care as needed, and follow up with another visit within 12 weeks. This can help identify and address recovery issues.
Childbirth, whether by vaginal delivery or C-section, presents a major challenge for the body: The pelvic floor and abdominal wall may be stretched, weakened, or damaged, and the pelvis may fracture or become misaligned.
With this in mind, weight loss or “getting your body back” ought to be the last thought on your mind. Movement can be a powerful healing tool during the fourth trimester — if you consider it just that.
“The point of postpartum exercising is taking care of yourself — physically, mentally, and emotionally,” says Mundell. “Ask yourself, ‘Am I able to do activities of daily life in a way that my body is able to support?’ That is the most appropriate mindset during the fourth trimester.”
Taking the first postpartum week to completely rest allows your body to undergo its natural healing process. “It’s important to prioritize sleep, make sure you’re eating enough and staying properly hydrated, and not trying to push through,” explains Winters.
Depending on your type of delivery, you can then try gentle movements and breath work to help yourself reconnect with your core muscles, says Plasencia, who recommends seeing a pelvic-floor specialist or women’s-health PT before ramping up workouts. “If you can see a PT early on, you can get back on track so much faster.”
In addition, a PT can examine bones, joints, and muscles around your pelvis and address imbalances. If you’ve had a C-section, your PT might do scar-tissue mobilization after six weeks to prevent adhesions.
If you’re cleared for strength training during the weeks after delivery, focus on rehab, with an emphasis on reconnecting to the core during movement and restoring alignment. No single exercise will heal diastasis recti, mend pelvic-floor muscles, or restore core strength. Results come from consistently applying good strategy, gradually increasing load, and willingly adjusting your regimen if concerns arise.
“You’re not picking up where you left off third trimester or before pregnancy,” says Battles. “Remind yourself that this is all temporary and that you have the rest of your life to get back into fitness.”
Heel Slides: This exercise helps you reconnect to your deep core muscles and strengthen your posterior chain.
Illustration: James Carey
Glute Bridge With Ball Squeeze: This move will strengthen your glutes and hips, including your side-butt, which will protect your pelvis and lower back. It can also help strengthen your pelvic-floor muscles as you heal postpartum.
Illustration: James Carey
Pec-and-Shoulder Release: This stretch helps release the tension in the front of the body that many new moms have due to holding a baby for so many hours of the day. .
Illustration: James CareyThis originally appeared as “Fit for Two” in the April 2019 print issue of Experience Life.
Wellness can often feel like an all-or-nothing pursuit — like if you don’t have time to do it all perfectly, you might as well not bother with anything at all. But even small, simple changes can drastically improve your health. Get started with one of these current wellness tips.
1. Practice Mindfulness
Meditation is a powerful tool to build awareness, ease stress and anxiety, and promote relaxation in your body. As with all new habits, it will take some time for you to adjust to a meditation practice, so it’s important that you maintain a consistent routine until it becomes second nature. It doesn’t have to take up a significant portion of your day; start by setting aside five or 10 minutes. (For more meditation tips, see “How to Begin a Daily Meditation Practice.”)
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2. Embrace Natural Beauty
Ditch the mainstream personal-care products, many of which contain harsh chemicals and synthetic fragrances. These days, there are more safe and natural solutions on the market to help you transform your beauty regimen into a green routine. In the long run, it will benefit your health and the environment, too. (For more on the health risks of synthetic fragrances, see “The Problem With Perfume.”)
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Consider DIY solutions. There are many natural versions of cleansers, moisturizers, and more. You can easily make your own lip gloss by mixing melted beeswax, castor oil, sesame oil, and a little bit of beet juice. You can also use plain, full-fat yogurt as a cleanser or facial mask. (For more recipes and suggestions, see “DIY Beauty.”)
3. Eat Clean
It can be hard to eat healthy all the time, especially if you’re always on the go. But with careful planning, you can eat well wherever you are. This summer will bring some promising food trends that will satisfy your appetite and help you maintain your health priorities. (For more on trends in the food industry, see “A Culinary Trend-Watcher’s Guide to the New Year.”)
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4. Try Minimalist Packing
Planning a summer getaway? It doesn’t have to mean a two-week vacation to a foreign country; maybe you’re looking forward to a fun day trip with friends. Whether you choose a nature hike, a beachside picnic, or a bike ride, be prepared with a few travel essentials — but don’t overdo it. (For more tips on carrying your gear, see “How to Pack a Backpack.”)
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5. Create a Home Sanctuary
Your home is your safe haven. It’s where you go to unwind, relax, and enjoy time alone — but if your space isn’t welcoming and functional, de-stressing will be that much harder. Make your space work for you by clearing away any clutter. If your desk is smothered in loose papers, file them. If your living room is scattered with throws, fold them and put them away. (For more on how your home mirrors your mental state, see “The Emotional Toll of Clutter.”)
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