Celebrities leave no tables unturned when it comes to fitness, and Alia Bhatt is no different. Just one and a half months after giving birth to her daughter, the 29-year-old was seen doing an inversion pose under the guidance of her fitness coach Anshuka Parwani. In the Instagram post, the Gangubai actor shared that she is gradually rebuilding her connection with her core. While she may be back to doing inversions post pregnancy, it makes one wonder how soon can a woman go back to working out post pregnancy, especially if you have had a C-section.

Health Shots got in touch with celebrity yoga and holistic coach Anshuka Parwani and Dr Gunjan Bhola, Associate Director, Obstetrics and Gynaecology at Marengo QRG Hospital, Faridabad, Haryana to know how soon is too soon to exercise post-pregnancy.

Is it safe to exercise post-pregnancy?

A woman who has had an uncomplicated vaginal delivery can start working out after two weeks postpartum, but women who delivered through C-section should wait at least six weeks, says Dr Bhola.

After checking with your doctor, you should start exercising slowly and build up, says Anshuka.

Also Read: Postpartum exercises: How and when should a new mother indulge

How safe it is for women who have had C-section delivery?

C-section or cesarean birth is the surgical delivery of the baby through an incision made in the mother’s abdomen. For most mothers, it takes more time to heal than normal delivery which is why they need to be more careful. But does it make a difference when it comes to doing inversions like Alia Bhatt?

Well, Dr Bhola says it is safe for women with C-section delivery to exercise after 6 months, 5 times a week. In fact, it is safe for them to run, swim and do yoga six months after C-section if they are healthy and experienced no complications.
Inversions are considered safe for women who have had normal or C-section delivery. However, you should start with supported inversions at first. After building core strength, you would be able to do independent inversions but only if your body allows you to, adds the fitness expert. She further adds that you should only do inversions if you are someone who was doing it before you got pregnant.

How soon can you do inversions post-pregnancy?

One should wait at least six weeks after childbirth unless you’re doing specific pelvic floor exercises, says the gynaecologist. You can do supported inversions as soon as you have the doctor’s clearance and your stitches have healed.

“Supported inversions mean using a wall or the FlyFit hammock (aerial), etc. As far as doing inversions just using your body without any support, you have to ensure that you check for Diastasis Recti and if you have built your core stability and strength back to support yourself in an inversion all on your own,” adds Anshuka.

Things to keep in mind while you do inversions or any strenuous exercise

I think what is important to understand is that everybody is different, reacts differently, and recovers differently. While some mothers may have Diastasis Recti (a common condition in pregnant women that refers to the partial or complete separation of the rectus abdominis or abdominal muscle), others might not. Some might build their core strength faster and some slower. So the key is to always listen to your body and don’t compare your journey with others. It is so important to always train with a certified pre and post-natal instructor because they understand the do’s and don’ts and know how to manoeuvre you safely.

It is very important, especially for new mothers, to be in tune with their bodies to make sure they bounce back in the right way after delivery, says Anshuka.