During pregnancy, a woman’s body drastically changes in a very short period of time. It is important for women to be aware of these postpartum body changes so that they can better prepare for how to address them. Women should prepare for the following changes to occur to her body after pregnancy and after giving birth…
This article is written by Sandra Noojin
For more on this topic, check out the full Pregnancy Through Postpartum collection
Pelvic Muscles During and After Pregnancy
It is important that women who want to become pregnant, are pregnant, or are postpartum understand the importance of strengthening their pelvic floor muscles. The weight from carrying a baby for 9 months places a lot of stress on a these muscles, causing them to become weak.
Weakness in the pelvic floor muscles can cause women to be at risk for experiencing incontinence while pregnant and postpartum. This is a sign of a much more serious problem called a vaginal prolapse. The only way to prevent incontinence and a vaginal prolapse is to exercise the pelvic floor muscles. It is never too late to start pelvic floor exercises. The most commonly known exercise that targets the pelvic floor muscles are kegals; but there are many more exercises that a woman can do prior to pregnancy, while pregnant, and postpartum to strengthen her pelvic floor muscles.
Stomach Muscles During Pregnancy
Diastasis Recti is otherwise known as split abs. Women who are interested in exercising postpartum should be aware of diastasis recti. Some women, including myself, experience a split in their abs while pregnant.
To reconnect them, women need to do very gentle core workouts. Post delivery, I asked the nurse to check my abs and she confirmed that my abs were split three fingers wide. She then taught me how to measure my abs. She also explained that prior to engaging in ab toning exercises, my abs could not be any wider than one finger width apart.
Women are to avoid engaging in any toning exercises until six weeks postpartum. So when I reached six weeks, I saw a physical therapist who taught me the exercises that I needed to do to strengthen my abs. I highly recommend going to see a physical therapist six weeks postpartum prior to exercising.
Postpartum Body Changes: Vagina After Birth
Any change to your vagina will depend on the trauma it endures during delivery. This is a key worry for many women and their body after giving birth. Trauma includes first degree, second degree, third degree, or fourth degree tears or episiotomies; as well as tools used for assisted birth.
Women who experience no tears or episiotomies, first degree tears or episiotomies, and who give birth without assistive birthing tools; will most likely notice very little change about their vagina both aesthetically and sensationally.
Muscle Loss During Pregnancy
Muscle loss is inevitable during pregnancy due to many factors that come up with your body after giving birth and throughout pregnancy. The experience of pregnancy is beautiful, but it is physically difficult.
However, there are approved pregnancy workout programs that women can do. But even these workouts may be too strenuous for many women. If you are unable to workout during pregnancy, do not worry. Any muscle loss during pregnancy can be rebuilt postpartum.
Breasts During and After Pregnancy
If you produce milk, your breasts will change drastically. And they will change whether or not you choose to breastfeed. I exclusively breastfeed (meaning that all sucking needs, both for nutrition and comfort, are met at my breasts). Exclusive breastfeeding has not only impacted the physical appearance of my breasts, but my weight loss and fertility as well.
- Exclusive Breastfeeding and Weight Loss: I dropped my pregnancy weight at an accelerated rate. It is recommended that women consume an additional 500 calories a day if they are breastfeeding, because women burn approximately 20 calories per one ounce of milk.
- Exclusive Breastfeeding and Fertility: Women who exclusively breastfeed may experience natural child spacing. For this to be effective, women need to be breastfeeding approximately every 3 hours to maintain the hormone prolactin. This is the hormone responsible for milk production. Natural child spacing is 98 percent effective for the first six months postpartum.
With the knowledge of these postpartum body changes, along with setting goals, hard work, patience, realistic expectations, accepting and overcoming setbacks, being in tune with my body after giving birth, embracing a positive mindset, accepting the permanent changes to my postpartum body, and desiring to be the happiest me; my pelvic floor muscles are once again strong, I no longer have diastasis recti, and I have gained my muscle mass back. The female body is strong. And by staying informed about postpartum changes, you will surly overcome these temporary adjustments.
For more on this topic, check out the full Pregnancy Through Postpartum collection
Featured Contributor: Sandra Noojin
Sandra Noojin is an educator, blogger, researcher, wife and mother. Read more of her work at sandrabasile.com
- Website: sandrabasile.com
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