The instructor gave advice on the introduction of sports after childbirth

Having a baby is not only a joy, but also a serious physiological restructuring of the body. After giving birth, the body needs to recover, not extreme stress. Kirill Antonov, senior instructor and methodologist at the Department of Restorative Medicine of JSC Meditsina (Academician Roitberg Clinic), told Izvestia on September 24 how to safely return to physical activity after childbirth.

"You can start any exercise only after consulting a doctor, especially if there have been complications such as diastasis, organ prolapse, or pelvic floor weakness. The timing of a return to sports depends entirely on the type of birth and the woman's state of health," he said.

After a natural birth without complications, light activity such as walking or breathing exercises can begin after one to two weeks if there is no pain or bleeding. After cesarean section or suture delivery, physical activity is allowed no earlier than six to eight weeks and only after examination by a gynecologist and ultrasound. During this period, it is important to avoid stress on the press.

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The first recovery stage, lasting four to six weeks, should be aimed at activating blood circulation and strengthening the pelvic floor. At this stage, breathing exercises, Kegel exercises and gentle stretching are recommended.

"At the strengthening stage, from six to 12 weeks, you can add a glute bridge, a modified plank and light Pilates. A gradual return to the usual workouts, including cardio and strength training, is possible at the stage of three to six months," said the specialist.

He emphasizes that it is necessary to increase the load by no more than 10% per week, carefully listening to the body's signals.

As for nutrition for weight loss, the main principle for a nursing mother is not to starve. Lactation requires energy, so the daily allowance should be at least 1,800-2,200 kcal. A safe deficit for weight loss is no more than 300-500 kcal per day.

The diet should be rich in protein, healthy fats and complex carbohydrates. Adequate sleep, rest, and psychological support are also key factors in recovery. The expert urges you to treat yourself with respect, remembering that recovery after childbirth is not a sprint, but a marathon, where gradualness and health care are important.

Olga Potekhina, a coach at the WowFit gentle fitness service, told Izvestia on August 28 about how to choose the right type of exercise for home sports and what common mistakes should be avoided. According to her, in order for training to bring tangible results, it is important to determine in advance your main goal — weight loss, maintaining shape or gaining muscle mass.

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