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 Post-natal exercise offers a whole range of
benefits for new moms. However, it’s important to remember that you should
always consult with your doctor before starting up an exercise program. What
kind of delivery you had will determine how quick you can resume back to your
exercise plan. It’s generally advised that you wait until your 6 week
post-natal check up.
Caution is required before jumping back into an
exercise program, especially with your abdominals. During pregnancy, your
abdominals will separate from the added pressure of the baby. This is called
diastasis recti. It’s important that you minimize the separation, allowing
the abs to function properly, and also before doing any strenuous abdominal
work. Simply perform the following test to gauge your separation.
Lay on your back with your knees bent and your
fingers placed above your belly button. Now, lift your head, neck and shoulders
off the floor and you will feel if you have a gap in between your abs. If you
do feel a gap, measure by fingers the size of the separation, 2 fingers and
above, I recommend you do the following exercise every day before doing any
other abdominal exercises. This will train the abdominals back together again,
creating a stronger, stable spine.
Towel Abs Exercise
Lay on your back with your knees bent and heels inline with
the sit bones (Those bony parts you
feel under you when you sit).
Wrap a towel around your midsection and cross the towel over the abs (holding
at each end). Lift your head, neck and shoulders off the floor, exhale and draw
your abdominals in toward the spine and pull the towel tight. This will pull
the abs together, retraining them in their correct position. Repeat this for 10
times every day and keep monitoring the separation.
Benefits of
postnatal exercise
1. Helps to reduce post-natal depression known
as the “baby blues”
2. Quicker recovery back to your pre-pregnancy
body
3. Increased much-needed energy
4. Stress release (time to focus on yourself)
Be Patient with
Your Post-Pregnancy Body
After childbirth I was amazed how my once-tight
tummy looked like a deflated balloon. Don’t panic, this is normal. Over the
next few weeks your uterus will naturally contract back to its pre-pregnancy
shape. Breastfeeding will expedite this process, causing the contractions to be
stronger and more frequent. However, I must stress that this alone is not
enough to get your pre-pregnancy body back. Post-natal exercise will speed up
the recovery process and build valuable strength your body needs to keep up
with the hectic schedule of caring for your newborn. Be patient with
yourself. It may take a few months or possibly longer, depending on how much
time you can dedicate to working out.
Tips to find time
to exercise
1. Buy a daily planner and loosely plan your workouts around
your baby’s schedule. For example, in the morning after the first feeding, go
for a nice walk with the baby in the stroller. (Start with a flat terrain and then progress to different
elevations). Next when the baby goes down for her nap you have can take 15
minutes to do some core conditioning exercises. Yes, it does require willpower
but when you start seeing results this will keep you inspired to do more.
2.
Join a “Mommy and Me” exercise class.
Check out your local hospital or pediatrician to find classes. These are a
great way to bond with your newborn and fit in much needed exercise time for
you. A win-win situation for both parties!
3. Create a library of exercise videos that are different
lengths so you’re already equipped for when you find unexpected time.
4. Perform exercises while you’re doing daily activities.
Pelvic floor exercises (Kegel exercises) can be done anywhere and are very valuable for
achieving a strong, stable pelvic area, which is usually lax due to pregnancy
hormones still present (especially if you’re breastfeeding).
Exercise
safety tips
1. Invest in a good support bra. Your breasts are going to be larger
than normal from the milk production and will need a lot of extra support.
2. Be careful of high-impact sports due to lax pelvic
ligaments and joints left over from pregnancy. This is why core (abdominal work
is key after pregnancy preventing lower back and joint injuries).
3. Make sure you drink lots of water to replenish yourself,
especially when breastfeeding.
4. Listen to your body. If you’re feeling tired, go easy on
yourself. Try not to push yourself until you feel ready.
5.
If you start to feel light headed and
nauseous, or notice a change in the color of your vaginal discharge, consult
with your doctor. You may be exercising too strenuously.
I recommend Pilates for core conditioning and weight
training and cardio for weight loss. Try to fit 2-3 times a week of cardio
activity (walking, running and hiking) for 30-45 minutes and general body
conditioning at least 3 times a week.
Enjoy this amazing time with your baby. You have
created the miracle of life. A little
extra weight is a small price to pay for a bundle of joy. Be patient and your
body will be back to normal in no time.
About the author: Tracey Mallett (www.TraceyMallett.com) is an internationally-recognized certified
personal trainer and sports nutritionist. She is the author of the forthcoming
book “Sexy in 6: Sculpt Your Body with the 6 Minute Quick Blast Workout.”
Tracey is the creator and star of the "3-In-1 Pregnancy
System," for pre- and post-natal mothers. Her newest videos are
"Renew You” and "Super Body BootCamp.” A proud mother of two, Tracey,
now lives in Los Angeles.
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