Post natal workouts
I remember after giving birth to Archer (now 7yrs old) how keen I was to get back into training. I had trained throughout my pregnancy up until the day I went into labour, (lucky I decided to walk the shorter block than the longer block that day).
The day I got home from hospital Archer, Rob (my partner) and I took a very slow stroll up to the local shops to buy some asprin for some pain relief. I just wanted to start walking everywhere because I wanted to get in shape again.
I have studied and have accreditation in ‘pre and post pregnancy’ training, so I realize the implementations of rushing back into training after having a baby. But I too, just wanted to get my body back. It took for my health nurse to say “PROLAP” to make me realize what I was going to do to myself.
I want you to realize that giving birth is trauma on your body, you need to allow the rest time for your body to heal on the inside before you start your training regime again. As we can’t see how our body looks on the inside, we need to listen to it more. Most importantly you need to look after your baby first and foremost. I was lucky enough to be able to breast feed for twelve months with both my boys whilst regaining a full training schedule, however some ladies may lose milk production earlier and you need to make sure if you are getting back into your training schedules you make sure your recovery food and hydration is a priority.
I believe to many outside factors contribute to women trying to ‘get back into their jeans’ too early and make ridiculous sacrifices to do this. Lactating women especially need to ensure full hydration before, during and after a workout.
Walking is the safest physical activity you can do straight after the birth, until you have the 6 week check up from your doctor.
Once you have the all clear from your doctor, speak to a qualified post pregnancy fitness adviser/trainer on what exercises you can begin with. You will need to advise them if you had any birth complications and if you feel any discomfort (ie shoulders/back due to breast feeding) plus a big factor is your average sleep per night.
Your strength training needs to start off light – about half your previous pregnancy strength weight. Keep it to about 8-12 reps per exercise with about 3 -4 sets.
Safe exercises to start with is:
– squatting onto a ledge or seat
– small step ups
– light bench press
– seated row
– lat pull downs
– upright rows
– chest flies
– pullovers
Aerobic training should start with bike and rowing, do not start running for a couple more months (longer is better due to pelvic floor muscles). Keep with aerobic training to minimal bounce factor.
If you feel ANY discomfort you must cease exercise immediately.
Core strengthening should focus more on upper and lower back work, such as back extensions (yoga – baby cobra) and oblique exercises such as side bends.
‘Crunches and planks’ should not be attempted for a few more months due to separation within the abdominal area. This is different for each person and how their recovery is going.
Again please do not expect to ‘bounce back into shape’ straight away, what you see in magazines or on social sites is not realistic. It’s all about gentle activity to begin with.
Cherish your little ones as they do grow up fast.
Your body has been through enough, you need to be kind to your body – ALWAYS.
