Whether this is your first baby or your sixth, as a mum who has just given birth, your body has been through A LOT of changes! It is extremely important to ease back into exercise safely to ensure your body repairs as best it can without any extra pressure put on it and possible further damage done.
Here are 10 things you NEED to know about your body and the changes that have occurred:
1. The pelvic floor takes a minimum of 4–6 months to heal after pregnancy, so baby and high intensity interval training or metabolic training do not belong in the same sentence.
2. You do not need hundreds of Kegel exercises a day to regain floor strength. In fact, that could make things much worse. In general, we need a few exercises a couple times a day in lying, sitting, and standing postures to retrain the pelvic floor and core muscles.
3. Focus on low- or no-impact exercises and activities until function is restored (e.g.,bodyweight exercises, suspension trainers, light or moderate weightlifting, walking, biking, swimming).
4. Avoid high-impact activities, such as running, jumping, and plyometric exercises.
5. Do not engage in front-loaded positions (pushups, plank etc), forward flexion (situp/crunch etc), or aggressive rotation work.
6. Be careful with wide leg positions (e.g., side lunges, plié type squats), which can be tough on an unbalanced pelvic floor and the symphysis pubis joint.
7. Engage cautiously in dynamic lower body exercises (e.g., walking lunges) if the pelvis lacks stability.
8. If POP (pelvic organ prolapse) is present, minimize standing positions in exercises, avoid overhead movements, and opt for seated, side-lying, and supine exercises (lying face up).
9. Retrain to loaded movements slowly and gradually.
10. You do not need to wait 6 weeks until beginning any exercise. Specific core and pelvic floor restoration can start immediately with core breath and basic stability type exercises.
To get yourself started safely and correctly, get yourself a FREE copy of Hillworks Post Natal Program at https://hillworks.leadpages.co/post-natal-program/