Having a baby is a joyful yet challenging time, both mentally and physically. Although exercise may be the last thing on your mind in the early days, it can be so beneficial as way of energising and strengthening the body.
When you have the time and motivation to focus on starting to exercise again, it is vital to go about it the right way – safely and respecting your body. Whether you’re doing yoga, or wanting to hit the gym, it is important to be knowledgeable about the many physiological adaptations made in the body to accommodate pregnancy and childbirth. Even if you feel physically the same, it is worth being mindful of what has happened internally and to take care of your pelvis, hips and core, especially during exercise.
Abdominals: The rectus abdominis muscles will separate to accommodate the growing foetus, and although in lots of cases they close by themselves after birth, it is good to encourage this healing with beneficial core exercises. This stretching and separation of the abdominals also cause the core to be weaker which can, therefore, impact posture, resulting in lower back pain. So these muscles should be engaged and strengthened as much as possible.
Pelvic Floor: This will have stretched and become weaker in the later stages of pregnancy and through childbirth. Whether you had a vaginal birth or C-Section, you will need to work to strengthen your pelvic floor. Benefits include including reducing the risk of incontinence, supporting the internal organs, promoting good posture and improving sexual sensation. If there is any feeling of pressure, or leaking when exercising it is advised to stop what you’re doing and go back to pelvic floor activation. Go to see a women’s health physio for a check-up as leaking is not something as women we should accept. It is a sign of pelvic floor weakness and could indicate incontinence in later life, so is definitely worth tackling now.
Post-natal personal trainer at MAMAWELL Rosie Stockley gives her top post-birth exercises, focusing on abdominals, pelvis and chest opening:
7 great post-natal exercises:
Meet the expert: Rosie Stockley is a post-natal personal trainer at MAMAWELL. She has worked with high-profile clients including Vogue Williams, who she helped to get back into training following her son Theodore's arrival.
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