During pregnancy, your body undergoes a huge hormonal and physical transformation, from which it’s not always easy to recover. Each woman experiences this process in a different way and, in fact, the postpartum physiognomy varies enormously from one case to another.
It is normal to ask how long it takes to recover the figure after childbirth but, either way, the good news is that you can get back in shape quickly after pregnancy. Electrical muscle stimulation may be one of your best allies.
EMS training while pregnant
Being pregnant is very complex. There are many physical and emotional transformations that you experience. Now, the best course of action is to avoid getting carried away and try to stay in shape during pregnancy.
Obviously, you can exercise. In fact, it’s also very positive for your baby’s brain development, and to improve the quality of the giving birth.
Having a good physical activity or doing exercises to go into labor is very common when the pregnant woman is in the last stretch of the process, and staying active is very beneficial.
During pregnancy, TENS is a very effective technology to relieve pain in the pelvis, although it is true that great care must be taken about where the electrodes are placed so as not to affect the fetus.
How can you stay in shape?
Always at your own pace, with care and without overwhelming yourself, encourage yourself to incorporate these habits:
- Walk every day, for 15-20 minutes, for example.
- Don’t become a couch potato. Try not to stay seated for too long in bad postures and stay active. If you need to, lie down for a little while.
- Stretch your body for a few minutes a day. Especially your arms, back, and legs. Is there a part that is harder to stretch? Focus on it.
- Put off doing new sports or activities . If you’ve never done it before, wait until after giving birth. Now, you can do Pilates, hypopressive exercises, yoga, or other similar disciplines that you are already used to.
- If you feel like it, go for a swim.
- Eat a healthy and balanced diet.
Fit after pregnancy
When can I exercise after a cesarean section or a natural birth?
According to experts, between 6 and 12 months after giving birth is the perfect time to get back your figure. Before that, and little by little, without stress, you will have begun to improve your eating habits. But you shouldn’t go on a diet while your baby is nursing in those first 6 months. The good news? Breastfeeding is a demanding activity that helps you lose weight. Just by doing it, you’re already consuming between 400 and 500 calories a day.
In those first few months, always in moderation, you can do hypopressive exercises accompanied by EMS. You should avoid, in any case, impacts. It’s not yet a good time to run, jump, or jog. We must remember, however, that each individual is unique and has their own needs. Getting advice from a personal trainer may be a smart choice.
From now on, it’s time to get back into exercise to shed some of those extra pounds you’ve gained and that flabby tummy after giving birth. Not only for cosmetic reasons, but especially for health. Although, of course, getting rid of the cellulite you’ve accumulated will also make you very happy.
EMS is a very positive support in your goal. Thanks to it, you can complete your daily activity and multiply its effectiveness. That is, you will increase the calories you burn and reduce the time you need to do this.
How do you get your figure back after a C-section?
In addition to what we’ve already mentioned, if you’ve had a C-section, you should take additional measures and precautions. It’s normal for you to feel groggy, tired, and sore, even more so than the other moms. You will have undergone a major abdominal surgery, and you will have to receive specific post-surgical care.
If this is your case, these are the habits that you should adopt little by little:
- Stand up slowly, but as soon as possible . The feeling is not pleasant, especially the first time. You might feel like you’re going to break in two, due to the pressure you feel in the area. However, you should do it as soon as possible, as soon as the medical team allow you to do it.
- Start walking right away. Start with short walks leaning on someone’s arm and stand as upright as possible, this way, you’ll recover sooner. Progressively increase the duration and autonomy on these walks.
- Avoid making efforts and ask for help . Even if you feel strong enough and almost 100% recovered, be careful. Avoid lifting weights, climbing stairs, and picking up your baby more than necessary.
- Take care of your abdomen when you cough, sneeze, or laugh, for example. Put your hands on your belly or even cover it with a pillow.
- Eat even healthier. The risk of gas, constipation, and cramps increases in these circumstances, so drink a lot of water and increase your fiber intake, within a healthy diet.
- Be more patient before starting to do physical exercise. Make sure it’s the right time to start and go slowly. EMS can help you in this regard.
Each person is different, so do not obsess over how long it takes to recover your figure after childbirth or when the flabby belly will go away after childbirth, the important thing is to be healthy.
What is electrostimulation training?
Electrical muscle stimulation or EMS is a technique that consists of sending electrical impulses directly to specific muscles to stimulate them and make them contract. It’s used for multiple purposes, like tissue repair, stopping degeneration, muscle strengthening, or injury recovery.
On the other hand, when someone mentions EMS training, they’re talking about active workout sessions reinforced with these types of directed electrical impulses.
And so, it consists of a combination of traditional physical exercise that is reinforced with the application of electrical currents. The procedure is managed from personalized software, thanks to which it’s possible to create and define customized routines or sessions for each user.
You can get in shape or lose weight through these sessions. The first thing you do is put on an electrostimulation suit , that contains the electrodes that make the electrical stimulation impulses reach the muscles and targeted body areas.
Do you know want to know the best part? This procedure is applicable, and very useful, when it comes to losing weight after childbirth. In general, any man or woman can use it to get in shape and tone their body, but if you have just given birth, there’s no question that you will benefit from the advantages of electrostimulation sooner than you think!
Advantages of electrostimulation training after giving birth
EMS allows you to work, in a single 25-minute session, up to 300 different muscles. Although it’s true that, after childbirth, you’re not interested in these extensive workouts, but rather in other more progressive and more focused ones, it clearly shows how much EMS can offer you.
First of all, it helps you save time. Because it increases the intensity and performance results over conventional training sessions, you will need to spend less time getting fit. This is great, especially with your newborn baby demanding your attention and care so often.
Below, we list and mention the main contributions of EMS training after pregnancy. Take note!
Combat cellulite with electrostimulation
We all know what cellulite is and we fear it equally. We’re talking about the accumulation of fat (adipose tissue) that makes the skin look like orange peel.
Childbirth usually generates its onset, because toxins have accumulated in your body and your circulation has worsened. However, there’s no need to worry. If you apply electrical impulses to the affected areas, you will oxygenate your cells, while improving your blood circulation and skin tissue. Little by little, it will be reduced in an obvious way.
Electrical stimulation helps you lose weight
We reiterate this point, which seems especially important to us. The extra weight that pregnant women have after childbirth requires following a healthy diet as soon as possible, one that is very low in sugar and fat.
In this regard, EMS favors the burning of calories in the basal state. Weight loss, therefore, is more controlled, effective, and beneficial.
Strengthen your abdomen with EMS
We can agree on one thing: the abdomen and its muscles suffer the most during pregnancy. Your figure will have been especially altered in this part of your body. Some people don’t have much trouble getting their former shape back quickly; others find it much more difficult.
Whether you fall in one category or the other, the electrical impulses will help you strengthen the area that tends to be flaccid.
Tone your body with an electrofitness workout
The progress that you will notice in terms of stimulating your muscles is enormous: you won’t need hours and hours at the gym to achieve these results!
The key is that you manage to stimulate different muscle groups at the same time, so you reduce the time, effort, and sacrifice it takes to tone your body.
Pelvic floor
The weakening of this area is another negative consequence that you should revert as soon as possible. Exercising is the usual recommendation, but a full recovery is never achieved.
EMS offers better results and a much greater return to normalcy. You will forget about urinary incontinence problems!
Conclusion
After all the facts we’ve presented, you will probably be determined to start with EMS, after your giving birth, as soon as possible. As you have seen, the advantages are many, faster, and longer lasting.
But electrostimulation is not miraculous. It requires accompanying its application with a healthy diet and progressive exercise, preferably supervised by a specialist. It’s also important that you maintain proper eating and exercise routines and habits during your pregnancy. If you do this, you will get your figure back in no time! And if you want to stay up-to-date on the latest news on electrical muscle stimulation, subscribe to our blog. Join us!
Frequently asked questions about postpartum recovery
What happens if you do TENS while pregnant?
Exercising during pregnancy is generally beneficial for the mother’s health and the baby’s development, but it is important that any exercise program is tailored to the individual needs and circumstances of the pregnant woman. Exercise can help maintain good physical condition, relieve some pregnancy symptoms, and prepare the body for childbirth. However, it is essential that it be done safely and under the supervision of a health professional.
As for the TENS technique, also known as neuromuscular electrostimulation, it is often used to treat muscle pain and improve muscle function. While there is limited evidence on the effects of TENS during pregnancy, there are some important considerations to keep in mind:
- Consult a healthcare professional: Before using any type of ENS therapy or device during pregnancy, it is essential to speak with a healthcare professional, such as an obstetrician or physical therapist who specializes in pregnancy. They can evaluate your specific situation and provide recommendations based on your health and pregnancy needs.
- Safety: The safety of ENS use during pregnancy may depend on the type of device, intensity, and location of stimulation. In general, it is recommended to avoid electrical stimulation in the abdominal and uterine area during pregnancy, as there could be a risk of premature uterine contractions.
- Limitations: During pregnancy, the body undergoes significant changes and is more sensitive to certain stimulations. It is important to use ENS devices that are specifically designed for use in pregnancy, if you decide to use them, and follow the guidelines and recommendations provided by a health professional.
In summary, the safety of performing electroneuromuscular stimulation (TENS) therapies during pregnancy depends on several factors, including the woman’s individual situation and the recommendations of her healthcare professional. Before undertaking any type of therapy or exercise during pregnancy, it is essential to consult with a medical professional to make sure it is safe and appropriate for your specific situation.
How long does it take for a woman’s body to recover after childbirth?
The amount of time it takes a woman’s body to recover after childbirth can vary significantly from person to person and depends on several factors, including the type of delivery, the mother’s general health before and during pregnancy, and the postpartum care you receive. Here are some general guidelines:
- Uncomplicated vaginal birth: In general, after an uncomplicated vaginal birth, many women may begin to feel better in the first few weeks after delivery. However, full recovery may take several weeks or even months. Vaginal bleeding (lochia) is common during the first few weeks and will gradually subside. Fatigue, inflammation and pain in the perineum area may persist for some time. Complete physical recovery usually takes 6 to 8 weeks.
- Cesarean section: After a Cesarean section, recovery may be longer. It usually takes 6 to 8 weeks for the incision to heal completely. Women who have had a cesarean section may need more time before returning to normal activities and physical exertion.
- Individual factors: The mother’s general health, her level of physical fitness before pregnancy, the presence of complications during childbirth or postpartum, and the support she receives from her support network (family, friends, doctors, etc.) They can also influence the time it takes to recover.
- Postpartum Care: Proper care after childbirth is crucial for a faster and safer recovery. This includes getting enough rest, maintaining a healthy diet, hydrating, avoiding excessive exertion, and following medical recommendations.
It is important to note that physical recovery is only part of the postpartum experience. Women may also face significant emotional and hormonal changes, and adapting to new family dynamics can be an ongoing process. Every woman and every birth experience is unique, so it is essential that a woman consult her health care professional for specific guidance about her recovery.
How many kilos do you lose after giving birth?
The amount of weight a woman loses after giving birth varies from person to person and depends on several factors, including weight gained during pregnancy, type of delivery, fluid retention, and other individual factors. General guidance is provided below:
- Baby weight and pregnancy-related products: Immediately after delivery, a woman can lose about 4.5 to 6.8 kilograms (10 to 15 pounds) due to the weight of the baby, placenta, and amniotic fluid.
- Fluid retention: During pregnancy, many women retain fluid, which can contribute to additional weight gain. After childbirth, as the body begins to eliminate these retained fluids, additional weight loss may occur in the first few days or weeks.
- Gradual weight loss: Most women can expect to lose an additional 10 to 15 pounds (4.5 to 6.8 kilograms) during the first few weeks after childbirth due to fluid loss, recovery of the uterus, and other factors. However, it is important to note that this can vary considerably from one woman to another.
- Remaining weight: The weight a woman had before pregnancy and the additional weight gained during pregnancy can vary widely. Postpartum weight loss will largely depend on the amount of weight gained during pregnancy and the woman’s efforts to regain her previous weight.
It is important to note that weight loss after childbirth is a gradual process and that not all women will automatically return to their pre-pregnancy weight in the first few weeks. Each body is unique and the main focus after childbirth should be the health of mother and baby. It’s important to talk to a healthcare professional or registered dietitian to set healthy, sustainable weight loss goals after childbirth. The initial priority should be recovery and general well-being.
