Getting back into shape after childbirth

Weight gain, particularly in your belly, bum and breasts, is one of the natural and inevitable “joys” of pregnancy. Though you’ll no doubt be itching to get back into shape, it’s important that you don’t rush back into a strenuous workout routine. Your body underwent some huge changes during childbirth, and it’s still vulnerable to injury.

The general consensus is that you should wait at least six-weeks after childbirth before you start exercising again, and even then it’s best to consult with your doctor to make sure that you are recovering at the expected rate. Start small by going for gentle walks around the block with your newborn, and only progress onto more demanding exercises when you feel able to do so.

Kegel (Pelvic Floor) Exercises

Your pelvic floor muscles are a top priority after childbirth. Also known as the kegel muscles, these are the ones that you use to stop yourself from peeing.

Beginner: Four Point Tummy Vacuum

• Position yourself on your hands and knees in a four point position.

• Let the muscles in your abdomen relax completely.

• Breathe in, and as you breathe out draw your belly button upward towards your spine as though you are putting on a tight pair of trousers. Hold the contraction for 10 seconds, then release, relax for 10 seconds and repeat.

• Do one set of up to ten repetitions, working up to three sets of ten repetitions.

Intermediate: Three Point Tummy Vacuum

As above, but pick up one hand or one knee off the floor so you hold a three point position for the 10 second duration. The distance you hold the knee or hand off the floor need only be the thickness of a sheet paper. Do one set of up to ten repetitions, working up to three sets of ten repetitions.

Beginner: Bridge Position (Pelvic Floor, Glutes)

• Lie on your back with your knees bent and the soles of your feet on the floor.

• Squeeze your glutes as you push into your heels to lift yourself to a bridge position.

• Contract your pelvic floor by drawing the belly button toward your spine and hold for up to 10 seconds.

• Release your pelvic floor muscles and slowly return to the floor.

• Do one set of five repetitions, working up to three sets of ten repetitions.

Squats

Squats are great for the whole body including your deep core and represent a fantastic functional everyday movement.

Beginner: Basic Squat (Abs, Legs and Glutes)

• Stand with your feet hip-width apart.

• Squat down as though you are going to sit on a chair. (If you are unsure of the movement, position a chair behind you and stop just short of sitting down.)

• Press through your midfoot to a standing position, and squeeze your glutes.

• Do one set of up to ten repetitions, working up to three sets of twelve repetitions.

The great news is that the above tried and tested exercises hit those areas that you’re most eager to improve. Not only that, but they can be done anytime, anywhere fitting neatly into your new lifestyle.

When it comes to getting back into shape, exercise and diet go hand in hand. Now more than ever you should be avoiding fad diets that recommend fasting or eliminating entire food groups. Simply eating quality proteins, fresh fruits and vegetables and avoiding highly processed food is a massive step in the right direction.

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