January’s here and, for many, that means a new exercise regime and a well-intentioned health kick. It’s all about summoning the motivation and maintaining the will power. But if you’ve recently had a baby - and we’re talking any time in the last 12 months - it can be a different level of challenge altogether.
Having a baby - both the process of growing them for nine months and the delivery itself - puts your body through a series of immense changes. Muscles you may not previously have thought about (you’re probably far better acquainted with your pelvic floor than you were before...) require special attention, and you can’t expect to leap back into pre-pregnancy levels of exercise.
That said, you shouldn’t be put off. With the right approach, you can have just as much positive impact on health and fitness this new year as anyone else making a resolution.
Why not start with our top five tips for re-starting exercise after pregnancy?
Don’t jump the gun
The most widely recognised rule of thumb for re-starting exercise after having a baby is to give it at least six weeks before you even consider it. But everyone’s recovery process is different, and a lot depends on what kind of birth you had.
If you had a natural birth and feel ready then six weeks postpartum is the minimum. This is often the time around which you will have a check up with your GP anyway, so it’s advisable to mention wanting to get back to exercise to them, and take their advice.
If you had a c-section or episiotomy then you will probably need to wait a little longer - until around ten weeks (although some instructors or trainers will need you to be 12 weeks for their insurance needs to be met).
The key thing for any new mum considering her postnatal exercise plan is to listen to how your body is feeling, and if in any doubt or pain, seek medical advice.
Mind the gap
During pregnancy the two sides of your abdominal muscles have to separate in order to make room for your growing baby. The gap that this creates is called diastasis recti, or abdominal separation. It’s completely normal and normally starts to close back up somewhere between 6 weeks and 9 months. But it’s something that needs to be kept an eye on for up to two years, and while it’s there it’s especially important that you avoid asking too much of these muscles. Going too fast or too hard risks causing permanent damage. That means no planks, full crunches, sit ups, roll ups, excessive and fast twist movements, or strong back bends until you have full abdominal recovery - or you’ve closed the gap.
So, at around six weeks postpartum, or before starting any kind of postnatal exercise, you should check your level of abdominal separation. Your GP might be able to help with this, or you can consult a postnatally qualified personal trainer or women’s health physio. It’s also possible to do it yourself by following this simple video by one of our postnatal Pilates instructors, Magda Pearson.
Between around six and eight weeks it is normal to have a gap of about 20mm - or approximately 2 fingers’ width. Anything more than that after eight weeks means you should seek further medical advice.
Having a gap doesn’t mean that you can’t start exercising again, it just requires you to be mindful of what you’re doing abdominally, and to modify certain exercises until you know the separation has closed. It’s a good idea to find a postnatal class or trainer who can ensure that you’re working safely and tailor exercise to your stage of recovery.
Look at the bigger picture
The area of your body most affected by pregnancy, the core, is not just made up by your abdominals, but also your back and pelvic floor. These key constituents work together to support not only each other but the rest of your body. So, if one element isn’t working properly then your postnatal recovery will be hampered.
Just as you would make sure you were working other big muscle groups together (think about your glutes, hamstrings, quads and calves and how interlinked they are), if you’re trying to bring your abdominals back into shape, you also need to show your back some love. Moreover, working your pelvic floor muscles after pregnancy isn’t just about preventing leaks when you sneeze (although that is great, right?!), but about creating the right platform for a stronger postnatal body.
And it’s not just about exercise, either. If you’re exercising and hoping to achieve visible results you need to think just as much about what you’re putting into your body. Training like a supermum but eating rubbish won’t deliver the desired outcome. Cut back on sugar and processed foods and stock up on more whole foods and veg.
Don’t run before you can walk
Wherever you are in your postnatal recovery process, don’t overdo exercise levels once you do get started. The continued presence of the hormone relaxin in your body after pregnancy (particularly if you are breastfeeding, even right up until a few months after you stop feeding) changes the way your body handles physical exercise.
In pregnancy, relaxin plays the very handy role of causing the ligaments in the pelvis to relax, as well as softening and widening the cervix in readiness for birth. But it can also make it easy to overstretch, strain and injure yourself, and creates joint looseness that high impact exercises such as running can aggravate, causing knee, hip or ankle injuries. So starting with something low impact is advisable. Pilates is a brilliant postnatal exercise given its focus on core strength.
And remember your mind! Practicing a mind / body class such as yoga at least once a week is a great way to manage the anxieties of early parenthood. And taking the time to stretch out your neck, shoulders and back is the perfect antidote to the hours you are undoubtedly spending holding your little one!
Keep it real(istic)
Many exercise regimes falter at simple hurdles - and there are more reasons for new mums to come unstuck than for everyone else!
So make life easier for yourself with these simple ideas:
○ Plan your week and book in your exercise like you would a doctor’s appointment.
○ Lay out your kit the night before. If your body shape has changed then maybe invest in some new, supportive sportswear that you feel happy and comfortable in. Pay particular attention to your sports bra if your boobs have changed size or if you might need to breastfeed while wearing your gym wear. Lots of sports bras are available with nursing clips. You might also need to check your trainers if the ligaments in your feet have stretched during pregnancy.
○ If immediate plans change due to your baby not settling or wanting your attention, don’t write the day off! Head out for a walk together instead. Fresh air is not only great for your little one, but it will help to boost your mood and burn calories, while walking is great for leg and bum toning!
○ Keep mixing it up with a variety of workouts to keep you mentally focused and (safely) physically challenged.
○ Look for a class that includes other new mums and a postnatally qualified trainer who can keep you on the right track. It can be a great way to connect and make friends, while making the exercise itself more enjoyable, and more sustainable in the long run as a result.
Exercise is a great way to feel more energised, even (and sometimes especially) when we’re sleep deprived and it’s the last thing we want to do. The endorphins it creates are an amazing counterpoint to general fatigue and the changes in hormone levels that many mums experience after having a baby. Feeling fitter and stronger in body and mind also enables us to tackle the challenges that motherhood throws at us head on.
But however you feel about post baby exercise, and whatever you choose to do - be kind to yourself. Pre-pregnancy bodies don’t happen overnight (more like 12 months + after giving birth) and it’s not all about getting back into your favourite pair of jeans. Don’t judge yourself by others’ standards and make sure you’re taking things at your own pace, and listening to your body. It’s got you and your baby this far, so show it some love.
Good luck, enjoy and do get in touch if you have any questions.
This article is compiled by Busylizzy instructors, Lucy Howlett, Magda Pearson and Lianne McMillan. Busylizzy offers pregnancy and postnatal fitness classes, plus fun Baby Classes - both online and in your local area.