New Mums - Returning to Exercise Tips
It’s tempting to try to jump back in where you left off but it’s really important to build up gradually. Your body has been though a lot along with hormonal, pelvic floor and posture changes, not to mention actually delivering the baby - then there is the tiredness to consider too!
Here are a few tips for returning to exercise post baby.
🌼 Work on your core synergy when you return to exercise as a new mum - core synergy is when your diaphragm, core and pelvic floor all work together, you can start working on this soon after birth
🌼 Start with bodyweight exercises, such as lunges, Squats, clamshell, bridges - you can do these at home while baby naps or plays beside you, this way there is no pressure to get to and from the gym 🌼 Consider waiting 12 weeks before returning to running as per new guidelines (DM of you’d like a link to these) 🌼 Avoid high impact jumping when you return to exercise after a baby (yep- no burpees and beware of bootcamps or classes that are not specifically postnatal) 🌼 Start slow with rebuilding your foundations - Don't underestimate breathing and core connection 🌼 Stretch and work on posture. Us mums can get a pretty tight chest and weak upper back from all the cuddling, feeding, pram pushing. Take time everyday to stretch 🌼 Follow a plan to strengthen your upper back, hips and glutes
🌼 Look for a good postnatal fitness class in your area. This way you will meet mums and be guided through a postnatal specific exercise session. Or, look into getting a postnatal PT. 🌼 Don’t set unrealistic expectations. Some days you might be too tired to brush your hair, let alone do a workout and you might feel like you’ve failed if you don’t get to do it 🌼 I highly recommend seeing a women’s health physio to assess you and your specific needs (I saw Gemma West at Elite Physical Medicine in Aylesbury. She was great.)
Remember, be kind to yourself as a new mum. No doubt you'll be tired and have new priorities, including nap and feeding schedules. A tip I always quite liked was to get in your gym clothes in the morning, that way you will be ready to go as soon as there is a window of opportunity!