Hey there, mama! I'm here to talk to you about getting back into shape after giving birth. I know firsthand how challenging it can be to find the right balance between safe and challenging exercises that help you regain your strength and fitness without overdoing it. So let's dive in and find the perfect balance of fitness and self-care!
Where do I start?
First things first, start slowly. Your body has been through so much, and it's important to give yourself the time and space to heal. Start with light exercises like walking, gentle pilates and yoga, or stretching. Don't worry about the pressure to get back to your pre-baby body right away; it's a journey, not a destination. If you're unsure, chat with your GP or Osteopath.
Next up, focus on core strength. During pregnancy, your abdominal muscles have stretched, and your pelvic floor muscles have weakened. Strengthening your core muscles is key to supporting your back, preventing injury, and improving your posture. The best part is you can do some of these exercises at home.
Exercises to do at home:
Bridging:
Lie on your back with your knees bent and your feet flat on the floor. Your feet should be hip-width apart and parallel to each other.
Place your arms by your sides with your palms facing down.
Inhale and prepare: Take a deep breath in and focus on relaxing your body.
Exhale and lift: As you exhale, lift your hips off the floor, keeping your feet and shoulders pressed into the mat. Your body should form a straight line from your shoulders to your knees.
Inhale and hold: Hold the position for a few seconds while you continue to breathe deeply.
Exhale and lower: As you exhale, slowly lower your hips back down to the mat, one vertebra at a time.
Repeat: Repeat the exercise for 10-15 repetitions, focusing on maintaining good form and breathing deeply throughout the movement.
In addition to strengthening the muscles of the glutes, hamstrings, and lower back, the Pilates bridging exercise also helps to improve spinal mobility and promote better posture.
Kegels:
Locate the pelvic floor muscles as the muscles that you use to stop the flow of urine mid-stream or to hold back gas.
Contract them by squeezing them for a few seconds. It may help to imagine that you are trying to lift something with your pelvic muscles.
Relax the muscles: After holding the contraction for a few seconds, relax the muscles for a few seconds as well. This will help prevent the muscles from becoming fatigued.
Repeat the contraction and relaxation process several times in a row. Aim to do this for about 10-15 repetitions, 3-4 times per day.
It's important to note that Kegel exercises should be done regularly and consistently over time in order to see the full benefits.
Femur arcs:
Lie on your back on a mat or a comfortable surface with your knees bent and your feet flat on the floor.
Place your arms by your sides with your palms facing down.
Engage your core: Draw your navel towards your spine, engaging your deep abdominal muscles.
Lift one leg: Lift one leg up towards the ceiling, keeping your knee bent at a 90-degree angle.
Lower that leg and then lift the other one in the same manner.
Repeat for up to 5-10 times per leg (listen to your body).
When you are ready, increase the challenge by moving both legs at the same time.
Femur arcs help to strengthen and mobilise the muscles of the core, hips and thighs, while also improving hip joint mobility and stability.
Chest lifts:
Lie on your back on a mat or a comfortable surface with your knees bent and your feet flat on the floor.
Place your hands behind your head, with your elbows pointing outwards and your fingertips touching the base of your skull.
Engage your core: Draw your navel towards your spine, engaging your deep abdominal muscles.
Curl up: Use your abdominal muscles to curl your upper body off the mat, lifting your head, neck, and shoulders off the mat.
Keep your elbows wide: Be sure to keep your elbows wide and avoid pulling on your neck or straining your shoulders.
Lower down: Slowly lower your upper body back down to the mat, one vertebra at a time.
Repeat: Repeat the exercise for 5-10 repetitions, focusing on maintaining good form and breathing deeply throughout the movement.
Chest lifts help to strengthen the abdominal muscles, while also improving posture and spinal mobility. If you have any concerns or questions about performing this exercise, it's always best to consult with a certified Pilates instructor or your healthcare provider.
Exercises to do outside of home
Incorporate resistance training, too. Resistance training is an excellent way to build strength, burn calories, and increase your metabolism. Begin with Pilates equipment or other light weights or resistance bands and focus on exercises that target your major muscle groups. You don't have to be a superwoman to do this. Two to three resistance training sessions per week will make a difference, and don't forget to rest for at least 48 hours between sessions.
Don't forget about cardio! Cardiovascular exercise is important for maintaining a healthy heart and lungs, burning calories, and reducing stress. Start with low-impact activities like walking or swimming, and gradually increase your intensity as your body allows. Aim for 30 minutes of moderate-intensity cardio exercise at least three times per week.
Listen to your body!
Most importantly, listen to your body. You may experience some discomfort or pain during exercise, but it's crucial to listen to your body and adjust your routine accordingly. If something doesn't feel right, stop and rest. Remember that it's okay to take it slow, and don't push yourself too hard. The journey back to fitness is a marathon, not a sprint.
Finding the right balance of safe and challenging exercises after giving birth can be tough. But with patience, persistence, and a focus on your overall health and well-being, you can become a fit mama. Start slowly, focus on core strength, incorporate resistance training and cardio, and above all else, listen to your body. Trust the process, and you'll be back to feeling like your badass self in no time!
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