Postpartum Weightlifting: When and How To Do it

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When Can I Lift Weights Postpartum?

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You can’t lift heavy things after giving birth because this places too much pressure on your abdomen and uterus.

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Here is a simple 4 phase plan you can follow to get you back into lifting!

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Phase 1: The First 6 Weeks

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Walking is by far the best type of exercise you can do within the first few days of delivery.

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The second type of physical activity you should do immediately postpartum are pelvic floor exercises. The easiest one you can do is the kegel exercise.

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I suggest you start these 1-3 weeks after you deliver, if you are feeling ready.

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– More Exercise Variation – Core exercises including Diastasis Recti Training – Corrective Isolation Training

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Postpartum Weightlifting: When and How To Do it

When Can I Lift Weights Postpartum?

In general, OBGYNs will say that you can start to lift weights 6-8 weeks after delivery. But in reality, it will probably be closer to 8-12 weeks.

You can’t lift heavy things after giving birth because this places too much pressure on your abdomen and uterus.

Why Cant You Lift Heavy Things After Giving Birth?

Here is a simple 4 phase plan you can follow to get you back into lifting!

Phase 1: The First 6 Weeks

For the first 6 weeks, it is important that you focus on healing, and getting some basic movement on a daily basis.

Walking is by far the best type of exercise you can do within the first few days of delivery.

Start Walking

The second type of physical activity you should do immediately postpartum are pelvic floor exercises. The easiest one you can do is the kegel exercise.

Pelvic Floor Exercises

I suggest you start these 1-3 weeks after you deliver, if you are feeling ready.

Bodyweight Exercises

– More Exercise Variation – Core exercises including Diastasis Recti Training – Corrective Isolation Training

Phase 2: Weeks 6-12

Swipe Up to CONTINUE READING & GET THE PDF!

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