By Henri Schmidt, CEO & Founder of VBTec/Visionbody, Muscle Expert
Pregnancy and birth change your life, your priorities, but most of all, they change your brain chemistry and your body.
I know it can be very hard to find some time for yourself between healing after giving birth, the sleepless nights, caring for a newborn, and all those hormonal changes. That’s why a 20-minute workout that is effective and safe is, in my opinion, the best solution for you to get your pre-pregnancy body back.
EMS Training for postpartum recovery helps you regain your strength after childbirth, get rid of your lower back pain, it helps you strengthen your pelvic floor, deal with Diastasis Recti, and postpartum stress urinary incontinence.
Is EMS Training Safe After Pregnancy?
Let’s address the first and most important question you might have: Is EMS training safe for postpartum recovery? And yes, yes it is! We care most about safety and efficiency, that’s why our Visionbody systems are both FDA cleared and TÜV certified.
In general, most women can safely start EMS training at 6 to 12 weeks postpartum, depending on the type of their delivery (natural birth or C-section) and on how fast their body is healing.
Because every birth story is unique, and your internal healing timeline dictates when you are ready to begin. I advise you to always consult with your OB-GYN or healthcare provider before starting EMS training or any fitness regimen.
How EMS Helps with Diastasis Recti
One of the most common concerns after pregnancy is Diastasis Recti, the separation of the abdominal muscles. Moms often refer to it as “apron belly” or “ mom pooch.” Diastasi recti happens because the linea alba (the tissue between your sternum and pubic bone) is stretched during pregnancy, thus creating a gap between the left and right abdominal walls. You might try to get rid of your “apron belly” by doing traditional exercises, but those can actually worsen the condition if done too early or incorrectly.
EMS training can help you heal your Diastasis Recti by sending controlled electrical impulses directly to your deep muscle fibers. This allows the activation of:
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Transversus abdominis (deep core stabilizer)
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Internal obliques
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Pelvic floor support muscles
Because the electrical stimulation offered by a Visionbody EMS PowerSuit can reach deep into your muscle fibers without excessive intra-abdominal pressure, it can help you gradually reconnect your core and close the abdominal gap without the aggressive strain of traditional exercising.
In my experience, when used correctly and progressively, EMS allows women to re-educate the deep core muscles, which are the foundation of postpartum recovery.
Postpartum Stress Urinary Incontinence: The Silent Struggle
Poor bladder control is another common problem that affects new moms. Some feel embarrassed to talk about it, while others have been very vocal about it, about why it happens, and about postpartum exercises that can help with it.
Your body has created a life and brought it into this world; a little leaking is nothing you should feel embarrassed about. It is completely normal to leak a little when you sneeze or cough.
Why does postpartum stress urinary incontinence happen? During pregnancy and childbirth, your pelvic floor muscles are weakened and overstretched, and you no longer have tight control over your bladder.
EMS training can strengthen your pelvic floor muscles and solve your poor bladder control by:
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Activating surrounding stabilizing muscles
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Improving neuromuscular coordination
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Enhancing muscle tone in deep core structures
EMS Training for Postpartum Depression and Hormonal Balance
Postpartum recovery isn’t just about the body; massive drops in estrogen and progesterone levels combined with sleep deprivation can deeply affect your mood and mental state.
I am sure you already know that it has been scientifically proven that physical activity can help you feel better by releasing endorphins, improving your sleep quality, and reducing stress hormones. Honestly, it’s common knowledge that movement keeps you healthy, but we have the it has been researched stamp on it for peace of mind.
If you are curious about said scientific studies, you can read more about them here: The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review, or here: Exercise and stress: Get moving to manage stress, and here: The impact of exercise on depression: how moving makes your brain and body feel better.
Now that we have established that exercising is healthy for you, we also know that finding time to go to the gym as a new mom is hard, and staying consistent is harder. 20 minutes of EMS training can be done right in your living room next to your sleeping baby, and with a bit of luck, you might catch a couple of minutes of sleep yourself after finishing your workout.
Why Low-Impact Workouts Matter in Postpartum Recovery?
Because high-impact workouts that include jumping or lifting heavy weights, for example, can increase pelvic floor pressure and thus worsen your diastasis recti, or even worse, there is the risk that by doing heavy impact workouts, you can further weaken your pelvic floor muscles, which can lead to prolapse.
With Visionbody EMS, you can simply wear your Powersuit, do some easy exercises like light lunges or static holds, and let the electrical impulse do the heavy lifting for you. Bonus: There is no need to jump around.
In just 20 minutes, 98% of your muscles get activated, meaning that you get to reduce mechanical strain, but you are still activating the muscle fibers deeply.
How EMS Training Supports Postpartum Energy Levels
They say it takes a village to raise a baby, but most moms take on all the responsibilities of caring for the newborn while they are still recovering, so feeling drained and exhausted is unfortunately a given.
If you are experiencing postpartum fatigue yourself, I want to tell you that EMS training can help you feel energized by:
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Improving your circulation
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Improving oxygen delivery to your muscles
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Increase mitochondrial activity (meaning your cells become better at producing usable energy)
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Strengthening your postural muscles, which leads to a reduction in daily physical strain
Frequently Asked Questions About EMS Training for Postpartum Recovery
How often should I do EMS training postpartum?
2-3 training sessions per week are more than enough. Remember, it’s about consistency, not about forcing your body beyond its limits.
Will EMS training help me lose the baby weight?
Yes. Whole body EMS training supports muscle tone and metabolic activation, which can help you get rid of that stubborn fat. But sustainable fat loss requires a holistic approach, which means you must eat healthier, make sure to stay hydrated, and try to catch up on sleep.
Is a 20-minute EMS workout really enough?
Yes. Because you activate almost all your major muscle groups simultaneously, a 20-minute EMS workout feels like a couple of hours at the gym. Less is more is a saying that applies when it comes to Visionbody EMS. We do not recommend longer workouts; you could overtrain or injure yourself.
Final thoughts
If you are at that point in your postpartum recovery where you think you are ready to start exercising again and you want to deal with all the aftereffects of pregnancy and giving birth, if Visionbody EMS feels like the right next step for you, my team and I are here to guide you.
Choose the solution that fits into your new, busy life, and helps you get your body and your energy back!
Important note: If you feel persistently overwhelmed, anxious, or emotionally low after childbirth, please reach out to a healthcare professional. Postpartum depression is treatable, and therapy and medical support can go a long way in helping you feel like yourself again.
Resources:
The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review - PMC
Exercise and stress: Get moving to manage stress - Mayo Clinic
