EXERCISING AFTER PREGNANCY

All you need to know!

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When can I start to exercise again after my pregnancy?

As a pre and post exercise specialist I always ADVISE the following guidelines:

  • 6 weeks post birth (if you can had a natural birth)

  • 12 weeks post birth ( if you have had a C section or assisted birth 3rd degree tear or more)

However each and every woman’s recovery is different and will depend on how you feel. I always recommend that you begin with simple pelvic floor exercises a couple days after your birth. These are safest and most effective exercises to begin to get your core and pelvic floor moving again. Following this why not try a walk with your new baby and new buggy, this will help get your muscles reworking and help get some movement back into the body.

It’s always advised start off gradually and then build up from there. Why not try a few squats and lunges at home and see how that feels. Following that if it feels like your pelvic floor is intact and you are ready to hit the road start with a brisk walk, turn this into a light jog or join our very own WomenFIT mum and baby exercise class in South Manchester.

 (Always consult your midwife or GP before returning to exercise post birth)

 

So why should I exercise following my pregnancy?

• To regain confidence and release them must needed endorphins

•It strengthens your core following birth

•Helps regain your fitness

•Reduces maternal weight gain

•Better self-image

•Gives you body awareness

•Improved posture

•Increased energy & stamina

Things you need to consider:

During pregnancy your body goes through a lot of changes which require to adapt back following birth here are a few things that require to be considered post birth when exercising.

  • Your body will still be producing a hormone called relaxin which causes your joints and muscles to relax to prepare for birth. Be mindful when exercising to not push yourself to excess the first couple of  months post birth as this could result in injury. Be mindful of your range when stretching any muscle group.
  • Beware your core may not be as strong as it used to be so it’s best to avoid crunches or sit ups for the first 12 weeks, this is to allow any muscles that have been separated to repair themselves. If you do feel that you have spilt tummy muscles or a gap down the centre of your stomach, consult your GP or a women’s post-natal exercise specialist.
  • If you do feel you have any issues or concerns regarding your pelvic floor refrain from any high impact exercises until you have consulted your GP as stress incontinence or prolapse is very common following child birth. Pelvic floor exercises are the key to a stronger recovery.
  • Listen to your body, if you feel unwell or become dizzy whilst exercising take a break immediately and rehydrate.
  • Remember every body is different so please consult your GP/Midwife if you have any worries about your health and exercise during pregnancy.

 

SO IF YOU WANT TO REGAIN YOUR FITNESS POST BIRTH CLICK HERE TO FIND OUT HOW WE CAN HELP GET BACK TO WHERE YOU WANT TO BE.