Most mums will already be planning on how to shed the baby weight even before the baby has arrived which in turn can lead to unsafe exercise and extreme ways of showing the world that you can ‘bounce back’ quickly.
Nope. Nope times two. Wrong.
Okay, sit down, we need to chat. You just grew a human so give yourself a huge pat on the back and be proud of what you have achieved. Don’t be so hard on yourself after your body has done so much for you!
Now, to the fitness side. Although we are all different and pregnancy is a completely unique experience to each and every woman – there’s a way to get back into the world of fitness and do it safely. Listen up!
Okay, you’ve had your baby and it’s all joyous and overwhelming! Firstly, enjoy this. In the most cliché way possible – it genuinely doesn’t last forever. Take it in that newborn smell, feel the love and have all the cuddles – all while doing pelvic floor exercises.
Yes, this is the first exercise you can do to start getting your body back to your version of normal and feeling more human. Not long after, ease in slowly with short walks (even if they are around the lounge room!) and concentrate on nourishing your body with good food.
Before you know it, your six-week check-up comes along and you’ve been cleared for exercise. Please, please and I’ll say it again, please don’t instantly take this as an indication to run a marathon the next week or lift the heaviest weights you can find.
It’s still all a process. You have to remember that growing a human usually takes nine months with extreme changes to your body so you have it give it time.
Don’t decide to exercise just to get your body back. Do it for ‘you time’, for your mental health, to relieve stress or to help boost your energy levels. Having a newborn is very hard work – slow and steady wins the race!
It’s so important to not overdo it. Even if you’re feeling great after having your little bub, allow your body to heal and recover. Pregnancy hormones can affect your joints and ligaments for up to six months after birth which leads to a higher risk of injury.
You also may have back pain, issues with your bladder (pelvic floor exercises as stated above ladiessssss!) and even separated abdominal muscles.
Start off with low impact exercise, walking, swimming, yoga/pilates which will all help to strengthen up elements of your body that may have become weaker.
The most important tip of all is to find someone that knows what your fitness routine should be based on for your individual circumstances. There are so many gyms, PTs and fitness groups that don’t understand how much your exercises need to be changed in order to accommodate your changing body.
That’s why I highly recommend Emma and her team at Step Into Life Mornington, who understand these changes and can help you make a customised plan on what you should be doing and how to do it the safest way possible. You can also bring your gorgeous little babe down to the park when you train which not only allows you the freedom to start your fitness journey after birth but so many cuddles for us! Haha.
Get in contact with Emma today to find out more or trial 3 FREE classes.
It’s so vital for our mothers to nurture themselves back to health in a positive and loving way, honouring where they’re at. So, if you know anyone who could benefit from this information, please share it.
Heartfelt thanks, Julie xx
PS. Same applies to those recovering from injuries or returning to exercise after a break.