Experienced mothers know that returning to their pre-pregnancy shape or weight is a tedious, though not impossible task. It takes time and effort, plus a lot of determination and self discipline.

Regaining your figure is a problem even for women who don’t gain a lot of weight. No one comes out of the delivery room looking slimmer than when they went in, except for a few very lucky ones. Part of the reason for that protruding abdomen after birth is the still-enlarged uterus. Another reason is the leftover fluids and the stretched-out abdominal muscles and skin, which may sag for a lifetime unless a concerted effort is made.

Easing Into Exercise

As a general rule, it is best to wait six weeks before returning to a strenous exercise routine. But if you gave birth vaginally with no complications, you can start a simple regimen such as daily walking a few days after giving birth. Six weeks after an uncomplicated birth, you can begin more vigorous exercises such as swimming, jogging or even weightlifting.

For women who have had a Caesarean section, they will need more time to rest before working up to a normal routine within three months. They also have to be extra cautious about resuming abdominal exercises and should consult their doctor before starting any exercise regime.

The following ground rules for postpartum exercises are targeted at healthy women who have had uncomplicated vaginal deliveries:

• Start each exercise with a warm-up.
• Keep your exercise session brief and frequent rather than one long session recovery time.
• Take short rests between exercises (the muscle build-up occurs then, not while you are in motion).
• Don’t exercise more than recommended, even if you feel you can.
• Quit before you feel tired. If you overdo it, you may develop a dislike for exercise or be unable to exercise again.
• Do not do knee-chest exercises, full sit-ups or double leg lifts during the six-week postpartum period.

Suggested Weight Gain During Pregnancy

For a typical woman of average weight-for-height ratio before pregnancy, the suggested weight gain is around 11 to 16 kg (about 20 to 35 lbs). An underweight woman should aim for 13 to 18 kg weight gain. For an overweight woman, the suggested range is 7 to 11 kg. As a precaution, all women should discuss appropriate weight gain and a proper nutritional schedule with their doctors.

Weight Loss After Birth

In the first 3 months of pregnancy, most woman gain only about 1 to 2 kg of weight. After that, the average weight gain is nearly half a kilogram (kg) per week. When the child is born, most women lose 5 to 6 kg immediately after delivery. The extra weight that was put on can generally be lost within a year, with good nutrition and normal activity. Read this article for tips on shaping-up after birth.