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Post-Pregnancy: Strengthening Internal Muscles Made Easy

July 12, 2023

Young asian lady doing domestic training on yoga mat, standing in plank, strengthening abs muscles

Achieving post-pregnancy strength in internal muscles is entirely achievable with the right knowledge and persistence. Why is it so important? Pregnancy and childbirth significantly strain and sometimes weaken a woman’s internal muscles, particularly the pelvic floor and abdominal muscles. Post-pregnancy, women often grapple with issues like urinary incontinence, back pain, and a weakened core. These are common yet often overlooked concerns that can drastically affect the quality of life.

By strengthening internal muscles, not only can these challenges be managed, but there are also benefits beyond just mitigating physical discomfort. A robust internal muscle system can improve posture, enhance physical performance, and boost overall confidence. It’s time to embark on a journey to re-strengthen your internal muscles, and we’re here to guide you every step of the way. Stay tuned for easy, practical tips to make this task less daunting and more rewarding.

Strengthening back muscles with yoga

Understanding the Internal Muscles

Understanding the internal muscles is crucial for post-pregnancy recovery and overall well-being. These muscles, including the pelvic floor and deep core muscles, play a vital role in supporting your body during and after pregnancy. Understanding the functions of internal muscles and effectively strengthening them enhances physical stability and postpartum recovery.

Explanation of the Pelvic Floor Muscles

Pelvic floor muscles support the bladder, uterus, and rectum, spanning the bottom of the pelvis. Imagine a hammock or a trampoline, taut and strong, maintaining the structure and integrity of the organs resting upon it – that’s your pelvic floor. These muscles support continence, and childbirth, and contribute to sexual sensation and function.

Role of the Pelvic Floor Muscles in Post-Pregnancy Recovery

During pregnancy and childbirth, the pelvic floor muscles stretch and can sometimes weaken or sustain damage. Postpartum, weakened muscles may result in issues like urinary incontinence and pelvic organ prolapse. Consequently, recovery and strengthening of the pelvic floor muscles become integral to post-pregnancy recovery.

Targeted exercises, known as Kegels, can help to rebuild strength and functionality in the pelvic floor. Regular practice improves bladder/bowel control and reduces the risk of pelvic organ prolapse. Furthermore, a strong pelvic floor can also enhance sexual satisfaction, which may have changed after childbirth.

Other Internal Muscles Affected by Pregnancy and Childbirth

While the pelvic floor often receives the most attention in post-pregnancy discussions, other internal muscles are also significantly impacted by pregnancy and childbirth. During pregnancy, the rectus abdominis muscles (six-pack) may stretch and separate, causing diastasis recti.

This separation can weaken the support for the back and organs, often leading to back pain and a “belly pooch”. Safe and effective post-pregnancy exercises target rectus abdominis and transverse abdominis to close the gap and strengthen the core.

The back muscles, particularly the erector spinae, and multifidus, may also be strained due to changes in posture and center of gravity during pregnancy. Post-pregnancy, women may face back pain or discomfort due to this. Strengthening these muscles can provide better spinal support and alleviate discomfort.

Working and understanding these internal muscles are vital for post-pregnancy recovery and improved physical function.

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Exercises To Strengthen Internal Muscles

Discover a range of effective exercises specifically designed to strengthen your internal muscles post-pregnancy. From targeted pelvic floor exercises to core-strengthening routines, these exercises are tailored to help you regain muscle tone and improve stability. By incorporating these exercises into your fitness routine, you can enhance your overall postpartum recovery and promote a stronger, healthier body.

Kegel Exercises

Explanation of Kegel Exercises

Kegel exercises are simple clench-and-release exercises designed to strengthen the pelvic floor muscles. Kegel exercises target muscles controlling urine flow, supporting pelvic organs, and contributing to sexual function.

Step-by-step Guide on How to Perform Kegel Exercises

Performing Kegel exercises is a discrete process that can be done almost anywhere. To identify your pelvic floor muscles, attempt to interrupt urination mid-flow, using the involved muscles as a reference.

Once you’ve identified these muscles, you can perform Kegels by following these steps:

  • Empty your bladder before starting the exercise.
  • Tighten your pelvic floor muscles, hold the contraction for 5 seconds, and then relax for 5 seconds.
  • Repeat this 10 times, 3 times a day.

Importance of Consistency in Doing Kegel Exercises

Like any other muscle training, consistency is key when it comes to Kegel exercises. Regular and consistent practice will yield the best results. You may not notice significant changes immediately, but with patience and diligence, you should see improvements in strength and function over weeks to months.

Deep Belly Breathing

Explanation of Deep Belly Breathing

Deep belly breathing engages the diaphragm, benefiting oxygen exchange and promoting body relaxation and mental calmness.

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Benefits of Deep Belly Breathing for Strengthening Internal Muscles

When practiced properly, deep belly breathing not only boosts oxygen exchange but also helps to strengthen your core muscles. Engage the diaphragm to work and strengthen the transverse abdominis, the deepest abdominal muscle crucial for core strength.

Instructions on How to Practice Deep Belly Breathing

To practice deep belly breathing:

  • Lie on your back with your knees bent.
  • Place one hand on your chest and the other on your belly.
  • Take a slow, deep breath through your nose. Ensure the breath fills your belly, causing it to rise.
  • Exhale slowly through your mouth. As you breathe out, pull your belly in towards your spine.

Repeat this for 5-10 minutes daily.

Yoga and Pilates

Overview of Yoga and Pilates

Yoga and Pilates are mind-body practices that emphasize breath control, flexibility, core strength, and body awareness. Both practices involve sequences of movements that can strengthen internal muscles, making them excellent post-pregnancy exercise choices.

Specific Poses and Exercises That Target Internal Muscles

Yoga poses like the Bridge Pose, Warrior II, and Cat-Cow stretch and strengthen pelvic and core muscles. Pilates exercises, such as the Pelvic Tilt, the Hundred, and Swimming, target the same areas, engaging the core and promoting strength and flexibility.

Importance of Seeking Guidance from a Qualified Instructor

Work with a qualified instructor for safe and effective yoga and Pilates practice post-pregnancy, especially as a beginner or in recovery. They can ensure you’re doing the exercises correctly, avoiding potential injury, and addressing your specific needs. Many instructors offer modifications for beginners or those with specific concerns, such as diastasis recti. Regular classes also provide motivation and structure, enhancing the consistency and effectiveness of your exercise regimen.

Additional Tips for Strengthening Internal Muscles

In addition to specific exercises, there are additional tips and strategies that can further aid in strengthening your internal muscles after pregnancy. From maintaining proper posture to incorporating mindfulness techniques, these tips provide holistic support for your postpartum recovery journey.

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Maintaining a Healthy Diet

Maintaining a healthy diet is essential for overall well-being, especially when it comes to strengthening internal muscles after pregnancy. By nourishing your body with nutrient-rich foods, you can support muscle recovery, promote tissue healing, and provide the necessary fuel for physical activity. Learn dietary considerations and smart food choices for a strong postpartum body and internal muscle rehabilitation.

Importance of Nutrition for Muscle Recovery

When it comes to strengthening muscles and supporting recovery post-pregnancy, maintaining a healthy diet is as critical as physical exercise. Proper nutrition provides your body with the necessary building blocks to repair, strengthen, and grow muscles. In addition, good nutrition can also boost your energy levels and overall well-being, facilitating a more effective workout and faster recovery.

Foods That Promote Muscle Strength and Healing

Promote muscle strength and healing with a balanced diet rich in lean proteins, complex carbs, healthy fats, and fruits/vegetables. Protein is particularly crucial as it provides the amino acids necessary for muscle repair and growth. Foods such as lean meats, dairy products, eggs, legumes, and nuts are excellent sources of protein.

Complex carbs (whole grains, fruits, veggies) fuel workouts, while healthy fats (avocado, nuts, seeds, olive oil) aid nutrient absorption. Don’t forget to stay hydrated, as water is vital for optimal muscle function and recovery.

Adequate Rest and Sleep

Adequate rest and sleep are crucial components of post-pregnancy recovery and the strengthening of internal muscles. During this period, your body requires ample time to repair and rejuvenate itself. By prioritizing rest and ensuring quality sleep, you can optimize the healing process, reduce fatigue, and support the overall recovery of your internal muscles. Discover effective strategies and tips for establishing healthy sleep patterns that contribute to your postpartum well-being.

Role of Rest and Sleep in Muscle Recovery

Rest and sleep play an integral role in muscle recovery and growth. When you sleep, your body goes into a state of repair, releasing growth hormones that help rebuild and strengthen your muscles. Lack of adequate sleep can hamper this process, slowing down your recovery and making it more challenging to strengthen your muscles. Therefore, ensuring you get a good night’s sleep is crucial in your post-pregnancy recovery journey.

Woman with fitness trainer at home

Seeking Professional Help

Seeking professional help is an invaluable step in your journey to strengthen internal muscles after pregnancy. Consulting a healthcare provider offers personalized guidance and exercises tailored to your postpartum needs. Seek expert guidance for proper form, technique, and support to optimize postpartum recovery and strengthen your body.

Importance of Consulting a Healthcare Professional or a Pelvic Floor Specialist

As with any physical exercise program, it’s beneficial to consult a healthcare professional or a pelvic floor specialist before starting. This is especially important after childbirth when your body has gone through significant changes. Healthcare professionals assess your situation, identify risks, and offer personalized advice based on your health and recovery.

Availability of Post-Pregnancy Exercise Programs Tailored to Individual Needs

Many health and fitness centers offer post-pregnancy exercise programs tailored to individual needs. These programs, often led by experienced professionals, can guide you safely and effectively through the process of strengthening your internal muscles. They can provide you with a structured regimen, monitor your progress, and adjust your exercises as needed to ensure optimal results. Joining a program creates a supportive community, enhancing enjoyment and motivation during the postpartum journey.

Conclusion

In conclusion, strengthening your internal muscles post-pregnancy is not merely a choice—it’s a necessity. The importance of rebuilding the strength of the pelvic floor and other core muscles cannot be overstated. These muscles support vital organs, ensure proper urinary and bowel functions, and help maintain a strong core and back.

Pregnancy and childbirth put significant strain on these muscles, which can lead to uncomfortable and even debilitating issues if not addressed. With targeted exercises like Kegels, deep belly breathing, yoga, and Pilates, you can regain muscle strength and function. Additionally, a healthy diet and adequate rest can facilitate faster recovery, ensuring you’re not just strong but also energized and well-rested.

Consistency is key in the post-pregnancy journey. Seek guidance from professionals and join specialized exercise programs for support.

In the post-pregnancy journey, strengthening your internal muscles is a path to better health, increased confidence, and improved quality of life. It’s a journey worth taking, and with commitment and the right guidance, it can indeed be made easy. You’ve got this!

Related Articles:

  1. Satisfying Pregnancy Food Cravings: Nourishing Your Pregnancy Journey
  2. Pregnancy Stretch Marks: Prevention and Treatment
  3. Pregnancy and Varicose Veins: Causes, Prevention, and Treatment

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