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Starting to Exercise Postpartum
Excellent Postpartum program for you.
When returning to exercise postpartum, a shift in mindset can be needed.
You may be eager to get back into training like before, although your body isn't fully recovered from the pregnancy yet.
Even when you get the “green light” from the doctor to go back to training, this doesn’t mean you should pick up where you left off before.
What are the benefits of exercise after pregnancy?
Exercising after pregnancy is one of the best things you can do. These are the main benefits for postpartum women:
- Helps to strengthen and tone abdominal muscles
- Promotes better sleep
- Helps with weight management
- Boosts energy and relieves stress
- Raises energy levels so you feel less tired
When can I start exercising after pregnancy?
This is a complicated question and depends on a lot of factors including how fit you were before you had your baby, what happened during your labour and the type of birth you had.
In general, you shouldn’t return to your previous level of exercise until 4 to 6 months after you had your baby. Once your bleeding has stopped and everything has healed, it’s okay to start very gentle swimming.
Most women will get a check-up by the doctor after six weeks, and if everything is good, they will get the green light to start working out again.
Focus on healing
Before starting to exercise postpartum, you should take some time to focus on the healing process. It’s also important to set up routines that include taking time for yourself. This will help you get a little more control over things.
- If you can, see a pelvic floor therapist and follow their advice
- You can start doing breathing and kegel exercises as soon as you get back from the hospital
- Eat nutritious food that helps you feel good and recover faster
- Try to get enough sleep (which I know is difficult with a newborn!)
- Go for walks outside
How to start exercising after pregnancy
It's wise to start a postpartum program that will help you reconnect with your body before hitting the gym or going for a 10k run like you used to do. See it as rehabbing the body after an injury, when you will take your time to build the tissue around the wound stronger to support the load.
An excellent postpartum program can help you:
- Learn how to move better with your body’s changes
- Teach you different breathing patterns that will help to support the pelvic floor while exercising or doing daily tasks
- Troubleshoot any symptoms, tendencies or movements that might cause issues and show you how to deal with them
- Allows you to connect with other moms that have gone through similar experiences
If the above resonates with you, join me during a small group PT session. The first one is on me!
Take things slowly and listen to your body
You have just undergone a complete transformation of your body and for many women it will never go back to the exact way it was. The main priority is for your body to completely heal.
For example, if your pelvic floor is weak then any kind of abdominal pressure will strain the pelvic floor and slow down healing. Take extra care of your joints and don’t force through any tweaks – your body produces a hormone called Relaxin to soften the joints during pregnancy and it stays in the body for a long time.
Like with any exercise, it’s also important to stay hydrated and rest when you need to.
If you want to learn more about how a postpartum exercise class can help you, contact me on cb@innerfight.com.
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
When returning to exercise postpartum, a shift in mindset can be needed.
You may be eager to get back into training like before, although your body isn't fully recovered from the pregnancy yet.
Even when you get the “green light” from the doctor to go back to training, this doesn’t mean you should pick up where you left off before.
What are the benefits of exercise after pregnancy?
Exercising after pregnancy is one of the best things you can do. These are the main benefits for postpartum women:
- Helps to strengthen and tone abdominal muscles
- Promotes better sleep
- Helps with weight management
- Boosts energy and relieves stress
- Raises energy levels so you feel less tired
When can I start exercising after pregnancy?
This is a complicated question and depends on a lot of factors including how fit you were before you had your baby, what happened during your labour and the type of birth you had.
In general, you shouldn’t return to your previous level of exercise until 4 to 6 months after you had your baby. Once your bleeding has stopped and everything has healed, it’s okay to start very gentle swimming.
Most women will get a check-up by the doctor after six weeks, and if everything is good, they will get the green light to start working out again.
Focus on healing
Before starting to exercise postpartum, you should take some time to focus on the healing process. It’s also important to set up routines that include taking time for yourself. This will help you get a little more control over things.
- If you can, see a pelvic floor therapist and follow their advice
- You can start doing breathing and kegel exercises as soon as you get back from the hospital
- Eat nutritious food that helps you feel good and recover faster
- Try to get enough sleep (which I know is difficult with a newborn!)
- Go for walks outside
How to start exercising after pregnancy
It's wise to start a postpartum program that will help you reconnect with your body before hitting the gym or going for a 10k run like you used to do. See it as rehabbing the body after an injury, when you will take your time to build the tissue around the wound stronger to support the load.
An excellent postpartum program can help you:
- Learn how to move better with your body’s changes
- Teach you different breathing patterns that will help to support the pelvic floor while exercising or doing daily tasks
- Troubleshoot any symptoms, tendencies or movements that might cause issues and show you how to deal with them
- Allows you to connect with other moms that have gone through similar experiences
If the above resonates with you, join me during a small group PT session. The first one is on me!
Take things slowly and listen to your body
You have just undergone a complete transformation of your body and for many women it will never go back to the exact way it was. The main priority is for your body to completely heal.
For example, if your pelvic floor is weak then any kind of abdominal pressure will strain the pelvic floor and slow down healing. Take extra care of your joints and don’t force through any tweaks – your body produces a hormone called Relaxin to soften the joints during pregnancy and it stays in the body for a long time.
Like with any exercise, it’s also important to stay hydrated and rest when you need to.
If you want to learn more about how a postpartum exercise class can help you, contact me on cb@innerfight.com.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
When returning to exercise postpartum, a shift in mindset can be needed.
You may be eager to get back into training like before, although your body isn't fully recovered from the pregnancy yet.
Even when you get the “green light” from the doctor to go back to training, this doesn’t mean you should pick up where you left off before.
What are the benefits of exercise after pregnancy?
Exercising after pregnancy is one of the best things you can do. These are the main benefits for postpartum women:
- Helps to strengthen and tone abdominal muscles
- Promotes better sleep
- Helps with weight management
- Boosts energy and relieves stress
- Raises energy levels so you feel less tired
When can I start exercising after pregnancy?
This is a complicated question and depends on a lot of factors including how fit you were before you had your baby, what happened during your labour and the type of birth you had.
In general, you shouldn’t return to your previous level of exercise until 4 to 6 months after you had your baby. Once your bleeding has stopped and everything has healed, it’s okay to start very gentle swimming.
Most women will get a check-up by the doctor after six weeks, and if everything is good, they will get the green light to start working out again.
Focus on healing
Before starting to exercise postpartum, you should take some time to focus on the healing process. It’s also important to set up routines that include taking time for yourself. This will help you get a little more control over things.
- If you can, see a pelvic floor therapist and follow their advice
- You can start doing breathing and kegel exercises as soon as you get back from the hospital
- Eat nutritious food that helps you feel good and recover faster
- Try to get enough sleep (which I know is difficult with a newborn!)
- Go for walks outside
How to start exercising after pregnancy
It's wise to start a postpartum program that will help you reconnect with your body before hitting the gym or going for a 10k run like you used to do. See it as rehabbing the body after an injury, when you will take your time to build the tissue around the wound stronger to support the load.
An excellent postpartum program can help you:
- Learn how to move better with your body’s changes
- Teach you different breathing patterns that will help to support the pelvic floor while exercising or doing daily tasks
- Troubleshoot any symptoms, tendencies or movements that might cause issues and show you how to deal with them
- Allows you to connect with other moms that have gone through similar experiences
If the above resonates with you, join me during a small group PT session. The first one is on me!
Take things slowly and listen to your body
You have just undergone a complete transformation of your body and for many women it will never go back to the exact way it was. The main priority is for your body to completely heal.
For example, if your pelvic floor is weak then any kind of abdominal pressure will strain the pelvic floor and slow down healing. Take extra care of your joints and don’t force through any tweaks – your body produces a hormone called Relaxin to soften the joints during pregnancy and it stays in the body for a long time.
Like with any exercise, it’s also important to stay hydrated and rest when you need to.
If you want to learn more about how a postpartum exercise class can help you, contact me on cb@innerfight.com.
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
When returning to exercise postpartum, a shift in mindset can be needed.
You may be eager to get back into training like before, although your body isn't fully recovered from the pregnancy yet.
Even when you get the “green light” from the doctor to go back to training, this doesn’t mean you should pick up where you left off before.
What are the benefits of exercise after pregnancy?
Exercising after pregnancy is one of the best things you can do. These are the main benefits for postpartum women:
- Helps to strengthen and tone abdominal muscles
- Promotes better sleep
- Helps with weight management
- Boosts energy and relieves stress
- Raises energy levels so you feel less tired
When can I start exercising after pregnancy?
This is a complicated question and depends on a lot of factors including how fit you were before you had your baby, what happened during your labour and the type of birth you had.
In general, you shouldn’t return to your previous level of exercise until 4 to 6 months after you had your baby. Once your bleeding has stopped and everything has healed, it’s okay to start very gentle swimming.
Most women will get a check-up by the doctor after six weeks, and if everything is good, they will get the green light to start working out again.
Focus on healing
Before starting to exercise postpartum, you should take some time to focus on the healing process. It’s also important to set up routines that include taking time for yourself. This will help you get a little more control over things.
- If you can, see a pelvic floor therapist and follow their advice
- You can start doing breathing and kegel exercises as soon as you get back from the hospital
- Eat nutritious food that helps you feel good and recover faster
- Try to get enough sleep (which I know is difficult with a newborn!)
- Go for walks outside
How to start exercising after pregnancy
It's wise to start a postpartum program that will help you reconnect with your body before hitting the gym or going for a 10k run like you used to do. See it as rehabbing the body after an injury, when you will take your time to build the tissue around the wound stronger to support the load.
An excellent postpartum program can help you:
- Learn how to move better with your body’s changes
- Teach you different breathing patterns that will help to support the pelvic floor while exercising or doing daily tasks
- Troubleshoot any symptoms, tendencies or movements that might cause issues and show you how to deal with them
- Allows you to connect with other moms that have gone through similar experiences
If the above resonates with you, join me during a small group PT session. The first one is on me!
Take things slowly and listen to your body
You have just undergone a complete transformation of your body and for many women it will never go back to the exact way it was. The main priority is for your body to completely heal.
For example, if your pelvic floor is weak then any kind of abdominal pressure will strain the pelvic floor and slow down healing. Take extra care of your joints and don’t force through any tweaks – your body produces a hormone called Relaxin to soften the joints during pregnancy and it stays in the body for a long time.
Like with any exercise, it’s also important to stay hydrated and rest when you need to.
If you want to learn more about how a postpartum exercise class can help you, contact me on cb@innerfight.com.
When returning to exercise postpartum, a shift in mindset can be needed.
You may be eager to get back into training like before, although your body isn't fully recovered from the pregnancy yet.
Even when you get the “green light” from the doctor to go back to training, this doesn’t mean you should pick up where you left off before.
What are the benefits of exercise after pregnancy?
Exercising after pregnancy is one of the best things you can do. These are the main benefits for postpartum women:
- Helps to strengthen and tone abdominal muscles
- Promotes better sleep
- Helps with weight management
- Boosts energy and relieves stress
- Raises energy levels so you feel less tired
When can I start exercising after pregnancy?
This is a complicated question and depends on a lot of factors including how fit you were before you had your baby, what happened during your labour and the type of birth you had.
In general, you shouldn’t return to your previous level of exercise until 4 to 6 months after you had your baby. Once your bleeding has stopped and everything has healed, it’s okay to start very gentle swimming.
Most women will get a check-up by the doctor after six weeks, and if everything is good, they will get the green light to start working out again.
Focus on healing
Before starting to exercise postpartum, you should take some time to focus on the healing process. It’s also important to set up routines that include taking time for yourself. This will help you get a little more control over things.
- If you can, see a pelvic floor therapist and follow their advice
- You can start doing breathing and kegel exercises as soon as you get back from the hospital
- Eat nutritious food that helps you feel good and recover faster
- Try to get enough sleep (which I know is difficult with a newborn!)
- Go for walks outside
How to start exercising after pregnancy
It's wise to start a postpartum program that will help you reconnect with your body before hitting the gym or going for a 10k run like you used to do. See it as rehabbing the body after an injury, when you will take your time to build the tissue around the wound stronger to support the load.
An excellent postpartum program can help you:
- Learn how to move better with your body’s changes
- Teach you different breathing patterns that will help to support the pelvic floor while exercising or doing daily tasks
- Troubleshoot any symptoms, tendencies or movements that might cause issues and show you how to deal with them
- Allows you to connect with other moms that have gone through similar experiences
If the above resonates with you, join me during a small group PT session. The first one is on me!
Take things slowly and listen to your body
You have just undergone a complete transformation of your body and for many women it will never go back to the exact way it was. The main priority is for your body to completely heal.
For example, if your pelvic floor is weak then any kind of abdominal pressure will strain the pelvic floor and slow down healing. Take extra care of your joints and don’t force through any tweaks – your body produces a hormone called Relaxin to soften the joints during pregnancy and it stays in the body for a long time.
Like with any exercise, it’s also important to stay hydrated and rest when you need to.
If you want to learn more about how a postpartum exercise class can help you, contact me on cb@innerfight.com.
One-Hour Workout: Revving Your Swim Engine
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