After giving birth, many women want to resume physical activity to take care of their body, or simply to exercise and regain energy. It can also be an opportunity to share beautiful moments with your baby. But what sports are possible? Which ones should be avoided? And when can you start?
It is no longer a myth: the body changes enormously after pregnancy. The organs have moved, the muscles and especially the perineum have been used a lot, and the skin has cracked. Reclaiming your new body is not always easy, because carrying life leaves its marks.
1. The benefits of sport after childbirth
Playing sports postpartum, whether after a vaginal delivery or cesarean section, brings many benefits for physical and mental health. Indeed, playing sports allows our bodies to produce endorphins, which are the hormones of well-being. Thus, sports can provide relief for new mothers, especially those who may suffer from postpartum depression.
In addition, sport can help to regain self-confidence and allow reconciliation with one's female body since, with the right exercises, it will allow the new mother to lose weight.
Finally, sports can also be beneficial to children, since they will promote growth, skill, and work the child's muscles at a young age! (This must obviously be done gently, little by little.)
2. When can you resume sport after pregnancy?
Resuming sport after pregnancy will depend on several criteria, whether it is the level – athlete, sportswoman or beginner – and the state of health. Thus, it can vary from a few days to several weeks, or even several months. However, it must in all cases be done gradually and moderately, always listening to your body. We can advise you 1 to 2 sessions per week.
Very often, specialists recommend waiting for the postnatal visit (which takes place 6 weeks after giving birth) in order to receive medical advice on resuming sport. On the other hand, if you have had an episiotomy or a cesarean delivery, it is better to wait until the perineum has completely healed, which corresponds to 2 to 3 months.
3. What sports should you focus on after giving birth, with your child?
There are a multitude of physical activities that can be done with your child. The exercises must therefore be adapted to both of your profiles. For example, you can do what is called "gym or stroller fit". As its name suggests, it is your stroller that will act as a support bar. Don't hesitate to look on the Internet and YouTube, where many training sessions are offered.
However, there are other sports that are just as effective. Here are some examples:
Power walking
Less tiring and demanding than running, power walking is ideal for gently building muscle. It has many advantages: firstly, it can be done quickly after giving birth. In addition, since walking is done on slight gradients, it is quite possible to take baby in the stroller! Finally, it does not put too much strain on the perineum.
You can start with 30 minutes and then gradually increase the duration.
The bike
Just like walking, cycling is a sport that can easily be combined with the arrival of a baby. However, there are a few precautions to take. Indeed, you have to do them gradually, and always respect your body. Here too, start with short outings, then increase the pace. Varying your speed is a good way to work your cardio! Finally, it goes without saying, but favor cycle paths if you are with your child, and above all, never forget your helmets!
We can advise you to opt for a bike on which you can sit upright, which will avoid putting too much strain on your pelvic floor. As for transporting your child, several options are available to you, such as a trailer attached to the back of the bike or a baby seat. These solutions therefore allow you to transport your toddler from the first months of his life! Finally, there are also car seats that are placed between the handlebars and the saddle, which allows you to be in greater contact with your child. However, the child must already know how to sit up to be transported.
Postnatal yoga with baby
Yoga is probably THE sport par excellence to accompany you in ALL stages of your life as a woman. After giving birth, you can practice it in its gentlest forms. There are even classes where you can come with your baby from the age of 7 weeks. Of course, you will have to count on your child's cooperation, but don't stress, the situation is the same for all mothers.
In terms of equipment, you will need a good mat that is comfortable enough for your child, and an outfit that will allow you to be completely comfortable! (And don't forget your water bottle for good hydration) 
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If you want to do yoga while pregnant, we can recommend our leggings Cocooning , specially designed for pregnancy and very comfortable to wear thanks to its cotton material and its stretchy band.
Swimming
Here, we won't talk to you about practicing the 500-meter medley and with your child on your back! You can try baby swimming lessons, which are a real moment of complicity. Indeed, our children have the swimming reflex: they hold their breath, close their mouth and kick their legs and feet when they are submerged under water.
It is possible to start these classes from the age of 4 months. They will allow your child to become familiar with water, but also to support his psychomotor development. For your part, in addition to enjoying a special time with him, you will be able to relax your muscles in the water, do good to your legs and your belly. A very simple and effective exercise consists of leaning against the edge and doing a few leg kicks in the water for about fifteen minutes, keeping your back straight.
For your swimsuit, opt for a comfortable one-piece model. It ensures optimal comfort, good support for the chest (to avoid the bad baby/bikini ripping combo), and highlights the curves of your figure.
At Neuvième Ciel, our jersey Hope is a great alternative! Indeed, this swimsuit can be worn before and after birth, and makes breastfeeding easier. In addition, its fabric is anti-UV and Oeko tex.
The dance
Dance is the perfect sport to reconnect with your body and tone it gently. If you don't want to be separated from your child, for a few years now there have been mother-baby classes that are inspired by the Canadian model, where tandem activities are more common. Generally accessible for babies from 6 weeks to 12 months, these classes are practiced while carrying, and/or on a large soft cushion, for movements on the floor. Some fall asleep to the sound of music, while others keep their eyes wide open and behave.
A welcome break when you feel alone at home.
So, you will need a physiological baby sling to ensure the safety and comfort of your child. As for you, opt for loose and flexible clothing.
4. Sports to avoid
Some sports should be avoided after giving birth because, given the intensity of the efforts, they risk damaging the organs and tissues, already damaged during pregnancy. Therefore, sports activities that may involve shocks or that require a high energy expenditure are contraindicated. Examples include jogging, combat sports, step, skipping rope and team sports such as football, rugby and volleyball.