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Post natal training ; Why, how and what.

I cannot stress more the importance of training post-pregnancy, often referred to as postnatal exercise. It is important for regaining strength, improving overall health, and helping new mothers adapt to the physical demands of motherhood. However, it's crucial to approach post-pregnancy training with caution and consult with a doctor before starting any exercise program, as every woman's body and recovery process is unique. The typical guideline is 6 weeks for regular delivery and 12 for c-section. However you must know that this isnt always the case, everybody’s body recovers differently. Here are my top tips for post-pregnancy training :

  1. Start Slowly: Your body has been through a lot, so it's essential to begin with gentle exercises and progress gradually. Walking, gentle yoga, and deep breathing exercises are excellent ways to start rebuilding your strength and flexibility.

  2. Pelvic Floor Exercises: Strengthening the pelvic floor muscles is crucial, as they are often weakened during pregnancy and childbirth. Kegel exercises can help with this. You can also consult with a physical therapist who specialises in pelvic health.

  3. Core Strengthening: Rebuilding your core strength is essential, but traditional abdominal exercises like crunches may not be suitable initially. Focus on exercises that engage the transverse abdominis and pelvic floor muscles, such as pelvic tilts and diaphragmatic breathing.

  4. Cardiovascular Exercise: Gradually incorporate cardiovascular activities like swimming, stationary cycling, or brisk walking into your routine to improve stamina and promote weight loss if that's a goal for you.

  5. Strength Training: Begin with bodyweight exercises and light resistance training to rebuild muscle strength. Resistance bands can be useful for resistance training without putting too much stress on your body.

  6. Proper Nutrition: A balanced diet with adequate nutrients, especially if you are breastfeeding, is crucial for post-pregnancy recovery and overall health.

  7. Stay Hydrated: Drink plenty of water, particularly if you are breastfeeding, to stay hydrated.

  8. Listen to Your Body: Pay close attention to how your body feels during and after exercise. If you experience pain, discomfort, or any unusual symptoms, stop immediately and consult your healthcare provider.

  9. Rest: Adequate rest is essential for recovery. Don't push yourself too hard, and make sure to get enough sleep to support your body's healing process.

  10. Use of a fitness professional : Consider working with a personal trainer with experience in post-pregnancy training. They can provide tailored guidance and ensure you are performing exercises correctly to prevent injury.

  11. Posture and Body Mechanics: Pay attention to your posture and body mechanics, especially when lifting or carrying your baby. Proper body mechanics can prevent strain and injury.

  12. Supportive Gear: Invest in supportive, comfortable workout gear and a well-fitting sports bra for added comfort and to support your changing body.

I offer 2 subscriptions to Women who dont want pregnancy to get in the way of their fitness journey. Whether your looking for 24/7 assistance which will provide with the advice you need, full exercise library, form analysis all personal to yourself or a full online coach to give you their full attention i can help. Both services are online therefore you can keep an eye on your newborn and dont have the stress of having to travel to a gym.

Remember that post-pregnancy fitness is a gradual process, and it's essential to be patient with yourself. Focus on your well-being and the joy of motherhood rather than rushing to achieve specific fitness goals. Listen to your body, and as you recover, you can gradually increase the intensity and duration of your workouts. Always prioritize safety and consult with a healthcare provider if you have any concerns or questions about your post-pregnancy fitness journey.


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