Training to stay in shape after giving birth –

After giving birth, there is something in the configuration of the body that changes – and asks for reinforcements to return to the way it was before. “The belly!” says physiotherapist Thais Veronese, 34, from São Paulo, mother of Luiza, 3 and a half months old.

Pilates teacher, she ran 10 kilometers three times a week before pregnancy. When she got pregnant, she made the adaptations indicated by the obstetrician: she switched from running to walking and abandoned positions that involved risk in pilates.

medical recommendations

To start (or start over), the obstetrician’s clearance is essential. “In general, physical activity is allowed after a month or 40 days, in situations of normal delivery, and after two months in the case of a cesarean section, which involves delicate internal healing”, explains obstetrician Julio Elito Jr., a free teacher. -Professor of the Department of Obstetrics at Unifesp, in São Paulo, remembering that there are exceptions. “Nobody gains fitness during pregnancy, so you need to start off gently with walking and stretching. Even super athletes need to use common sense and check with the doctor”, says Julio.

Physical educator Alessandra Toassa, from the Competition Academy, in São Paulo, recommends avoiding impact activities, such as running and jumping, in the first three months. This is because the hormone relaxin, which loosens the ligaments to allow the baby to pass through the pelvis, is still circulating, which favors injuries. “However, right after childbirth, those who are used to it can do some simple perineum contraction exercises, to strengthen this region that is so required in pregnancy and normal childbirth”, she says.

Due to her excellent conditioning, Thais was released by the doctor to return to physical activity a month after the cesarean section. “Every day, I exercise at home”, says she, who owns her own business (the Studio de Pilates Viva Bem) and takes care of the baby and the house – she does not have a nanny or a maid. Thais created the quick postpartum class that you can find below – a huge push, even for those who didn’t exercise before or during pregnancy.

belly in place

This 10-minute class works all your belly muscles. The indication is to do it three times a week and jump to the next level of difficulty every three weeks. Be sure to always activate the abdomen, as if you wanted to touch the navel to the back. Let’s go?

Gustavo Arrais ()

Lying down, with your legs bent, a ball between them and your hands crossed behind your head. On exhalation (always through the mouth), gently raise the torso up to the height of the shoulder blades and return while inhaling (always through the nose), without ceasing to press the ball. Pressure on the ball strengthens the perineum, which is required a lot during
the pregnancy.

Beginner: 5 reps.
Intermediate: 10 repetitions.
Advanced: 2 sets of 7 reps.

Gustavo Arrais ()

Lying down, one leg bent, the other stretched out, arms along the body. Lift the straight leg up to 90 degrees to the floor on the exhale (pictured left). Return by inhaling.

Beginner: 8 reps with each leg.
Intermediate: Raise the bent leg to 90 degrees (pictured right) and lift the straight leg. On the way back, don’t put it on the ground. 8 repetitions with each leg.
Advanced: do the intermediate one, but with your torso slightly elevated and your hands behind your head. 8 repetitions with each leg.

Gustavo Arrais ()

Lying down, legs in butterfly position (with the soles of the feet glued), an elastic band around the feet (photo on the left). Holding the band in your hands (if you don’t have it, replace it with a towel), raise your body to sit, bending your elbow 90 degrees on exhalation (picture on the right). Return to starting position on inspiration.

Beginner: 6 reps.
Intermediate: 6 reps without using the band or towel.
Advanced: 10 repetitions without using the band or towel.

Gustavo Arrais ()

Do a plank and keep your abs contracted.

Beginner: 3 repetitions, with your knees on the floor (photo on the left).
Intermediate: do the conventional plank, such as support on the elbows and feet. 5 repetitions.
Advanced: without moving your hips, lift one foot off the floor, bring it to the side while exhaling and return while inhaling (photo on the right) 8 repetitions on each side.

Gustavo Arrais ()

Lying on your side, elbow resting on the floor, other hand behind your head, hips on the floor, knees bent. Raise your legs together (left photo), straighten your knees on exhalation (right photo) and bend them on inspiration, keeping your foot straight (ballerina foot) throughout the movement.

Beginner: 4 reps on each side.
Intermediate: 7 reps on each side.
Advanced: 10 reps on each side.