Are you thinking about getting back to exercise or starting a fitness program after having a Bub but have no idea where to start?
It can be really confusing so I want to help you make that decision much easier!
No matter if you have had a vaginal birth or c-section birth, your pelvic floor and abdominal muscles may have suffered through the pregnancy.
- 1 in 4 Aussies suffer from incontinence
- 50% of vaginal births can lead to a prolapse
Unfortunately Aussie women aren’t getting thoroughly checked after birth and are returning to exercise either too soon or doing the wrong exercises and making our pelvic floors worse.
I have worked with so many women who had no idea they had a pelvic organ prolapse! Thankfully there is something you can do about it and you can live a very normal life IF you get the right kind of care.
Having a baby is a huge change in your life not only mentally but also physically, I truly believe you evolve after having a baby and you need to treat your body with even more love and kindness especially if you want to get into shape.
Here are my top recommendations before you decide to start a exercise program:
1. See a Women’s Health Physio. I can’t recommend this enough! Often your 6 week check up is not enough. A WHP will do a thorough examination of your pelvic floor muscles, deep abdominal muscles (transverse abdominal’s), posture, c-section scar and any other pain you might be experiencing (hips/wrists/back).
2. Work with a qualified pre & post natal trainer. Unfortunately personal trainers are not taught how to train women pre and post birth during their course but do have access to accredited courses. As a pre and post natal trainer myself I work closely with you WHP so we can ensure you exercise safely. You can 100% trust that your trainer knows how to train you pre and post baby. If you think doing 1000 crunches will help your abdominal separation, think again!
3. Remember it took 9 months to grow a human being, I would allow at least 12 months to feel your best. Obviously this can change from woman to woman. If you were active before and during pregnancy you will get results faster but if not, be kind to yourself and enjoy the journey!
4.Find a gym with childminders or an onsite creche. We have on-site child minders in our studio which means our Mum’s can exercise and focus 1 whole hour on themselves whilst their little ones are being cared for. Your time is precious as a new Mum and spending time on YOU is a completely selfless act. The better Mum feels the more likely you’ll have more energy, eat better and improve your quality of sleep. (Sleep, we all need more of that!).
5.Ditch the scales!! So often I hear Mum’s say ‘I need to lose X kg to get back to my pre-baby body’. Sorry Mumma, but pre baby you and post baby you are completely different people. Let’s get excited about who this super strong, empowered Mum is! Forget the scales, they don’t mean anything. Instead focus on how you feel, do you feel better in your own skin? Are you generally happier? Have your energy levels increased? Are you getting stronger?
6.Train with other Mums! There is nothing better then training alongside Mums who are in the same phase of life as you. Everyone understands each other, everyone can share their current experience. There is a deep connection within Mums and its so nice to stand by each other, support each other and encourage each other to be the best version we can be not only for ourselves but to set an awesome example for our kids.
If you would love to be part of a supportive tribe of women who exercise safely yet effectively I'd love to offer your our 2 week trial.
You will get:
20min phone consult
60 min 1 on 1 PT session
2 weeks unlimited group session's including child minding
All for just $99
Send me an email email@example.com, i'd love to chat!