How have you been? Keeping fit and well? I hope so. This month we are having a big change at home, our first baby is arriving. After years training pre and post natal clients and becoming close friends with them and their little ones, now is my turn. Post natal training is higher than ever on my agenda thanks to Emma and our friends so I have decided to write a little bit about this very important topic.
During the pregnancy the female body goes through the biggest and most amazing changes it will ever endure. As pre natal training depends a lot on each individual detailed screening I am going to stick with the post natal workout here.
If you have not been training during your pregnancy you should start slowly, focusing on the following four areas.
When you feel ready, take your baby out for walks in their pushchair. Getting out and about will help to lift your mood and exercise your body gently. As your strength returns, you can expand your walking routine by speeding up and taking longer walks.
It’s best to avoid swimming for the first six weeks to make sure you don’t pick up an infection.
Your pelvic floor is a broad sling of muscles, ligaments and sheet-like tissues. It stretches from your pubic bone at the front of your body to the base of your spine at the back.
The pelvic floor is sometimes compared to a trampoline, as it can stretch in response to weight and bounce up again! Unlike a trampoline, however, if it bears weight for a long time (as it does during pregnancy), the muscles or tissues can become over-stretched and weak. Work your pelvic floor muscles as soon as possible, before you start with abdominal exercises.
Lower Back exercises
Due to the strain during the pregnancy and carrying the baby after, your lower back needs a combination of stretches and strength exercises. What sort will depend on your previous fitness level and lower back structure and medical history.
Overall stretches and toning exercises
These should not only target the aesthetical areas but also areas that are going to be in demand now such as arms and upper back (to lift and carry the baby around), lower back (due to the strain caused during the pregnancy and carrying and lifting the baby after birth), core (to get your abdominal muscles fully functional again) and finally a lot of stretches for your legs specially for your calves and hamstrings (the back of your legs).
Your whole body needs attention now, time to feel great about it again! Enjoy getting into shape and remember ALWAYS consult a professional before start exercising and email me if you have any questions about the article!