New mom Bipasha Basu resumes her workouts: ‘Rebuilding a stronger version of me from scratch’

“Mama don’t collapse. Rebuilding a stronger version of me from scratch,” wrote Bipasha, who was dressed in gym tights and a basic black t-shirt.

Take a look.

 

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A post shared by Bipasha Basu (@bipashabasu)

In the video, she can be seen doing a mix of core, cardio, and strength exercises.

Her fitness coach Mahesh Ghanekar also took to his Instagram and wrote, “The star is back with more power.”

When should women start working out after delivery?

It is generally recommended that one waits at least six weeks postpartum before returning to their fitness regimen. “Consult a doctor before starting any postpartum exercise routine. They can provide guidance on when it’s safe to start exercising and what types of exercises are appropriate for you based on your medical history and postpartum recovery,” said Varun Rattan, NASM Certified Nutrition Coach.

 

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How to begin?

Start with low-impact exercises and gradually increase the intensity and duration of your workouts as your body becomes stronger. According to Rattan, any pain or discomfort during exercise should be immediately reported to the concerned doctor.

“During pregnancy, your core muscles stretch and weaken to accommodate your growing baby. Focus on rebuilding your core strength and stability in the postpartum period. Exercises such as pelvic tilts, glute bridges, and planks can help to strengthen your core muscles. Engage your pelvic floor muscles during these exercises, as they play a crucial role in core stability and overall pelvic health. Balance exercises are an excellent way to improve your overall stability and prevent falls, which can be especially important when you’re carrying around your toddler,” said Rattan.

Rattan also explained that posterior chain muscles, or the muscles at the back of one’s body, including the upper and lower back, glutes, hamstrings, and calves, also need to be stretched.

“These muscles are essential for good posture and overall strength. For instance, by working on the muscles in your upper back, such as the rhomboids and mid trapezius, you can counteract the slouched posture that often results from carrying a baby around all day. Exercises such as deadlifts, squats, lunges, rowing, and face pull can help to strengthen your posterior chain muscles,” said Rattan.

Common mistakes to avoid

*Pushing yourself too hard, too soon.
*Focusing way more on cardio than strength training.
*Ignoring pain or discomfort during exercise.
*Not seeking guidance from a fitness expert with postpartum experience.

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