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Advice from a pro.
For many, getting back to your pre-pregnancy level of fitness can seem like an uphill battle. Not only have you carried an actual human in your stomach for nine months — not to mention pushing it out of your vagina — but you haven’t slept for what feels like years since birth.
To be honest, you probably haven’t had much time to think about postpartum exercise, but you may be starting to miss the feeling of moving your body (and releasing those handy feel-good endorphins). and to have time for you too.
Ready to kick the ball back into practice, but not sure where to start? Here, trainer and mother-of-two Emily Skye breaks down everything you need to know about postpartum exercise, from when to return to training (Remark: never before six weeks after birth), which movements are best for core and pelvic floor strength.
Keep scrolling — and don’t miss our guides to mindful movement, workout recovery, and perinatal mental health.
Postpartum Exercise: Your Guide
What is postpartum exercise?
In its simplest form, postpartum exercise — sometimes called postnatal exercise — is any movement you perform after giving birth, according to trainer and mother-of-two Emily Skye. “Your first steps in postpartum movement may feel a little different from the exercise you did before you got pregnant – pushing the stroller in the park or doing gentle exercises, rather than running 10km – but it’s important to approach it with a positive mindset,” she explains.
Trick : Appreciate your body for the amazing things it has done and be gentle with yourself, she recommends.
Why do you need to change your exercise routine after giving birth?
In short, because your body is going through a parcel when you’re pregnant, shares the coach.
“Throughout pregnancy, during labor and as a new mother – things change all the time and your exercise routine has to adapt,” she explains.
Note here: Skye warns that the biggest risk with postpartum exercise is going too hard, too soon. “You should consult your doctor before starting any exercise program after childbirth,” she stresses.
Why? Because your body will be different from your pre-pregnancy body, and that’s okay. “You have to give yourself time and start by focusing on essential things, like strengthening your pelvic floor and rebuilding your abdominal muscles,” she says.
When should I start training again after giving birth?
There is no definitive answer to this question, but be aware that, as above, the trainer says you must consult your health care professional and get approval before going back in the water. -week, and the right time will depend on your overall physical condition and birth experience,” she shares.
For example, if you have a pre-existing condition or a C-section, you may need to recover more slowly.
Don’t be frustrated if you can’t get back to it right away – just thank your body for healing and for performing the miracle of birth. “The time frame for you may be different than for your friend or the women in your mommy and baby group — but be patient with yourself,” she recommends.
“Your priority at this stage should be the health and well-being of you and your baby, not forcing yourself to train harder or re-achieve your old personal best,” she continues.
I feel compelled to get back in shape after giving birth – help me!
First of all, it’s unfortunately normal.
“So many women feel that pressure to ‘go back’, especially when we see a celebrity showing off her super flat belly 11 days after having a baby,” Skye says. “I can tell you that there was absolutely no turning back for me after giving birth to my baby boy, and it’s unrealistic and unhealthy to compare yourself to other women.”
On the other hand, know this: it’s never selfish to put your health and happiness first, so don’t let anyone embarrass you for making time to exercise when you’re ready. Focus on your own journey and don’t get distracted by others.
Postpartum Exercise Plan: Your Guide
To catch one of Skye’s expert-led postpartum workouts, just click the link.
Her postpartum exercise program – FIT Post-Pregnancy – is made up of 3 stages, each lasting 6 weeks.
Start your recovery with gentle movements of strength, mobility and stability.
Low-impact strength workouts with light weights help you get stronger, and we get you ready for cardio.
We’re upping the tempo with lower impact, higher strength HIIT moves.
“Plus, there’s a focus on rebuilding your pelvic floor and core strength throughout – that’s key,” the trainer shares.
Did you know? It’s the same routine she followed after having her two babies and it’s about gradually increasing the intensity, taking it at your own pace and only continuing when you’re ready, she shares. she.
“I love hearing how my program has helped women get back to their pre-pregnancy routine, whether it’s regular workouts, lifting weights, running or playing sports. I am a very proud mom! “, she concludes.