5 Tips On Getting Your Body Back Into Shape After Childbirth

By Marianne Ryan PT, OCS

Physical therapist and award winning author, Marianne Ryan, talks about five simple tips new moms should follow to help get back into shape after childbirth.

  1. Do not lift anything heavier than your newborn baby for the first 6 weeks after childbirth. This is a time to get help with household tasks and lifting a toddler.
  2. Avoid activities that put pressure on your abdomen such as getting out of bed by doing a sit up. Instead, get out of bed by rolling over onto your side and swinging your legs over the side of the bed before sitting up.
  3. Breathe. Whenever you lift something heavy such as a grocery bag, or a large pot of pasta, EXHALE to reduce the strain on your pelvic floor and abdominal muscles.
  4. Most women can start to do gentle Kegel exercises the day after childbirth. Exhale gently each time you contract your pelvic floor muscles. Make sure to get medical clearance from your doctor or midwife first.
  5. Try to start a walking program as soon as possible. Once you have been given the green light to get out of bed, try to start with 2 or 3 ten-minute walks and gradually build up to a 30-minute walk per day.

Most women want to get back into pre-pregnancy shape immediately after childbirth, but it is important to make a slow return to full activity. If you follow these 5 simple tips during the first 4 to 6 weeks after childbirth they will help you to get your Baby Bod back into pre-pregnancy shape.

MARIANNE RYAN PT, OCS is a physical therapist and board-certified orthopedic clinical specialist. She is the owner and Clinical Director of Marianne Ryan Physical Therapy in New York City and the award winning author the number one bestselling book, Baby Bod – Turn Flab to Fab in 12 Weeks Flat. A much sought-after media guest, Marianne has appeared on dozens of national TV and radio shows, and has also been featured in Red Book, Fitness Magazine, USA Today, Shape Magazine and the Wall Street Journal. To receive a free preview of her book, go to BabyBodBook.com. View Ted x Talk: What Your Momma Never Told You About Childbirth.