Como voltar à forma após o parto?

Mulher fazendo alongamento

Durante a gestação, o corpo da mulher sofre diversas mudanças, como aumento do peso, flacidez muscular e as mudanças posturais. Após o parto as mulheres se preocupam com o corpo e como voltar a exibir suas curvas, utilizando aquelas roupas usadas nove meses antes. Isso se torna mais fácil para quem seguiu as orientações médicas e teve um acompanhamento físico adequado, mas, com paciência e determinação é possível reconquistar o corpo esbelto sem arriscar a saúde. 

Dessa forma, separamos algumas dicas de como voltar à forma após o parto:

Voltando à prática de exercícios no pós-parto

Para as mulheres que já praticavam exercícios físicos durante a gestação, principalmente o Pilates, o retorno é mais tranquilo, podendo ser realizado praticamente os mesmos exercícios.


Lembre-se de ter cuidado para retomar às práticas. Consulte o médico para você se certificar de que é possível voltar às atividades regularmente, pois, dependendo do tipo de parto, a recuperação possui tempos diferentes. O retorno à atividade é mais rápido após o parto normal, e assim que a mulher se sentir disposta pode voltar aos exercícios. Já no parto cesariano, normalmente deve-se esperar cerca de 40 dias para iniciar qualquer atividade física.

Durante o período gestacional, esses são alguns cuidados necessários devido às alterações musculares e articulares sofridas, bem como a adaptação ao aumento dos seios

Cuidados importantes

Vale lembrar que deve-se manter uma alimentação balanceada, porém, não se desespere por não ter seguido à risca as orientações durante a gestação. Dietas malucas e rotina de atleta podem prejudicar mãe e bebê, ao invés de auxiliar. Portanto, o melhor é não abusar de alimentos gordurosos e industrializados, evitando o consumo de refrigerantes e alimentos com conservantes e corantes. Se necessário, realize um acompanhamento nutricional.

Amamentar também é uma atitude importante para a mãe!

Amamentar a cada três horas gera um gasto médio de 500 calorias ao dia, o que equivale a cerca de duas horas de caminhada na esteira. Além disso, devido à liberação de hormônios, a amamentação faz com que a barriga perca aquele aspecto de gravidez que permanece mesmo após o parto.

Como deve ser o trabalho físico no pós-parto

Um bom programa de atividades no pós-parto deve incluir cuidados com a postura, alongamentos, relaxamento, fortalecimento e exercícios para os músculos respiratórios e da região do períneo. Para isso, busque a orientação de profissionais especializados em exercícios na gestação e no pós-parto.

O Pilates após o parto

Alguns dos benefícios do pilates são a melhora da flexibilidade e a correção postural, além de ser sempre associado com a respiração. O Pilates faz com que ocorra a melhora da capacidade do movimento e a sua organização, equilibrando mente e corpo, ao trabalhar postura e força.

No pós-parto, o Pilates contribui muito na reabilitação da musculatura abdominal e do assoalho pélvico, vindo a prevenir futuras incontinências e prolapsos. Os exercícios tonificam a musculatura flácida, melhorando seu aspecto e força. De acordo com diversos estudos, as mulheres que praticaram Pilates antes e/ou durante a gestação, tendem a ter uma recuperação no pós-parto mais acelerada.

Além desses benefícios, o Pilates possui os movimentos que ajudam a prevenir e amenizar a dor lombar, que é tão incômoda nessa fase, também contribuindo para a boa forma. Entretanto, você deve iniciá-lo somente à partir do momento que houver total recuperação e liberação médica, para evitar hemorragias internas.

Entre em contato conosco!

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