Posted by Joe Wicks in Fitness
In this blog, post-natal fitness experts Carifit share some tips for new or expectant mums returning to exercise after giving birth.
Carifit specialises in workouts for mothers with babies aged six weeks to nine months old. Carifit encourages the reintroduction of exercise, as well as an opportunity to get closer to your baby whilst working out. For more info click here: www.carifit.co.uk
1. Take your time
There is no rush to get back into exercising after giving birth, it’s important that you listen to your body and allow time to recover.
If you had a straightforward natural birth, you can start gentle exercise as soon as you feel up to it. This could include walking, pelvic floor exercises or some deeper core exercises. With regards to starting any higher intensity or higher impact exercises, it's a good idea to wait until after your six-week postnatal check.
If you had a caesarean, your recovery time will be a little longer, so listen to your body and talk to your midwife, health visitor or GP before starting anything too intense. Regardless of your delivery method, exercise after giving birth should always be safe, sensible and relevant to the needs of your body.
2. Training during pregnancy
There are many benefits to staying active during pregnancy, including improved strength and fitness, which can help you later in your pregnancy and also during birth. Exercise during pregnancy can mean you are less likely to experience problems with your joints and tendons, and it means that you are likely to be able to return to exercise more swiftly and safely after the arrival of your baby.
3. Checking your tummy gap (Diastasis recti)
Diastasis recti is the result of excessive intra-abdominal pressure or loading. It is the widening of the gap between the two sections of the rectus abdominis (or six-pack) abdominal muscle.
A tummy gap or diastasis recti is a gap of roughly 2.7cm or more between the two sides of the muscle that covers the front surface of the tummy area (rectus abdominis muscle). If you have one, it is important to recover and reduce this gap which an expert can help you with. Remember, crunches and abdominal curls should not be completed if you have, or are in any doubt about your tummy gap. If you are unsure, check with your GP or a professional.
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4. Restoring your core muscles
Once you have learned how to reconnect with your deep core muscles and can engage these effectively, you can move on to more strength-based exercises to help build the strength of these muscles.
You can download a free 'restoring your core' guide at www.carifit.co.uk and this will give you a step-by-step guide on reconnecting with, and restoring your core muscle function.
5. Set realistic goals
Returning to exercise after giving birth is all about finding your feet and developing a routine that works for you and your baby. This is different for everyone, there are no hard and fast rules so take your time and go easy on yourself.
For more info click here: www.carifit.co.uk
*All info provided by Carifit.
About Joe Wicks
Joe Wicks is the online nutrition coach inspiring people all over the world to cook with his #Leanin15 video meals on Instagram. He is also transforming the lives of thousands of people with his tailored online nutrition plan, The 90 Day Shift, Shape & Sustain plan.
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