Postnatal Exercise
After 6 weeks (or 10 if you had a caesarean section) you can get back to some gentle exercise. It is best to avoid anything like sit ups, planks or anything that creates intra-abdominal pressure which will not help a gap in the tummy or a weak pelvic floor.
Strengthening your body, without pushing too hard.
Settling into being a new mum takes time, and it’s important to allow yourself to focus on your baby and adjusting to your new role. Don’t push yourself before you’re ready and definitely don’t worry about getting back into shape just yet. Get out and walk but avoid any running or high intensity exercise and listen to your body. It has been through trauma and it takes longer than you think for the birth canal and tummy to mend.
After 6 weeks (or 10 if you had a caesarean section) you can get back to some gentle exercise. It is best to avoid anything like sit ups, planks or anything that creates intra-abdominal pressure which will not help a gap in the tummy or a weak pelvic floor. It is best to get your abs checked and if you have any pelvic floor issues after seven weeks then ask to see a women’s health physio.
I offer 1:1 Assessments and Personal Training for anyone who would like some support and advice. This is for all postnatal women who is looking to get back to exercise, feels very weak in their core or pelvic floor or is just looking for support. Would you like to know how your body posture or how you get up from the chair or lift something heavy can have an impact on your abdominals and pelvic floor? You can book a one off assessment session.
I do also offer new Outdoor New Mums Fitness classes, I have run outdoor mum & baby classes for years and the babies & toddlers can of course come with you. We do a lot of band work to kick in with the deep core and pelvic floor muscles and do lower intensity cardio – always looking after the pelvic floor and tummy post birth.
