Your Road to Postpartum Fitness, Where do you start?

Becoming a mother is an incredible journey, but pregnancy and giving birth demands a lot from your body. Rebuilding and returning to fitness is a journey of its own. Most new mums don’t know where to start, and question whether they should do it too soon, and what should they start with.
I was the same after giving birth to my son, I was surprised how it took a toll on my body as a personal trainer I could feel my strength had dropped, and wanted to get it back as soon as I could.

As a new mum, it can be hard to find time to fit in exercise! I found that I had to make a commitment to start training again to work towards feeling fit and strong. Whether you try to save time by doing family meal prep or asking someone to watch your baby, it’s still so important to look after your health and well-being.

When to start exercising

The transition period of pregnancy is defined as the first six weeks after the birth of the baby. For some women who are used to an exercise routine, they might be itching to get back to it. For others, exercising might be the very last thing on their mind.
Either situation is completely okay, but it’s important to emphasize that during this time you should listen to your body and do what’s best for YOU.

Every mother is going to feel different during this postpartum period. If you have had a normal delivery and are no longer feeling any pain, then it is safe to gradually return to very light exercise and walking as soon as you feel ready. This can be as soon as a few days post-delivery! However, exercise should not be very strenuous for the first six weeks.

If you had a cesarean delivery like myself or any complications during delivery, it is generally advised no sooner than 12 weeks, I highly advise you to consult with your physician first before returning to walking or light exercise.

Kegels

When first returning to exercise, it is important to focus on strengthening the abdominals and pelvic floor. The delivery process puts much stress and trauma on these areas and Kegels are the most important exercise that you can start doing post-delivery. For a refresher, a Kegel is a quick and easy exercise to strengthen the pelvic floor. To do a Kegel, imagine a long muscle that goes from your hips down to your tailbone.

Now lift that muscle and hold for five seconds then relax. Or some women use the hold and let go formula – just like when you need to go to the toilet. Do this consecutively 10-15 times and try to do them several times a day. This exercise might be very difficult the first few days after delivery, but keep doing it, it will be easier as your muscles get stronger.

Belly breathing

The transverse abdominals are important for posture and core stability. This muscle in addition to the other muscles in the abdominals is severely weakened and overstretched during pregnancy.
To start restoring abdominal strength in the first-week post-delivery, simply draw your belly button up and back into your spine. Start by holding this for five seconds then gradually build it up to 20 seconds at a time. Perform these exercises several times throughout the day.

Exercising during the first 2 months should be light and consist of building abdominal muscle strength. Continue to do this as you gradually get stronger start with some light mobility and stretching exercises.

13- 25 weeks some women will still feel the aches and pains- remember to keep consistent with your rebuilding the strength in your abdominals and stay consistent with your Kegels as this will help with strengthening the lower back also.

20 -25 weeks most women are ready to go back to ut she can return to activities like running and as well as jumping exercises. Additionally, strength training with weights can be re-introduced at this point in time. It is crucial to listen to your body during this time and to still take it slow when progressing with increased weight.

It is so important that you give yourself some grace during this time. Your mindset should shift from “how you look” to “how you feel.” Your body just went through a traumatic change, and it is going to take some time to get back to looking and feeling back to your normal. Don’t rush it and listen to your body.

I hope you have found this blog post informative and have learned a thing or two. I am excited to continue to work with pregnant mothers during this exciting and ever-changing time in their lives. If you or a loved one would like to begin your exercise journey, please reach out. I would love the opportunity to share my knowledge and create a workout plan that is suitable for YOU!

Coach Carly x