Exercises » Post Natal Fitness

Care and Caution

Firstly Congratulations on taking this positive step towards being a healthier and fitter new mum!

 

The exercises on the BloomingFit plan are specially designed for you in the post natal period and can be started as early as 6 weeks after a normal delivery or 10 weeks after a C/S

They specifically target those muscles most affected and left vulnerable by your pregnancy.
They will build strong core stability, shapely muscle tone, burn fat and improve posture
This will result in a stronger body which performs more effectively in every possible way

This not only gives you a more attractive and toned shape, it also acts as a vital support to your skeletal framework and strengthens your joints

You will be fitter and stronger to progress to join in higher intensity exercise and activities with a strong, safe body!

However it is also the ideal exercise plan to follow no matter how old your baby or child is as a starting point back into regular exercise

 

The Challenge…..

As a mum with a new baby we realise how difficult it can be to juggle everything and find the time to brush your teeth let alone exercise
But taking time out to exercise is not selfish nor a self indulgent luxury

Exercise is an investment in your health, your family lifestyle and your future

Of course life happens and there may be days when you feel too exhausted to exercise.
Just make sure you are not using this excuse all the time.
Exercise boosts your happy hormones, gives your body a chance to relieve stress and fills you with more energy in the long run

 

Some Words of Wisdom….

Reclaiming your body after having a baby can be one of the biggest weight, shape and mental challenges faced by new mums. 

Exercising in a perfect scenario takes motivation and effort at the best of times….
but post pregnancy can be a whole new challenge!
Many women have a complete identity crisis. They have to charter the unknown territory of meeting the demands of a new baby in a body which is alien to them.

Jelly belly, leaking breasts, floppy muscles and fat deposits which they thought would have been delivered with the baby!

Many pregnant women fail to like their body after pregnancy
They fail to give it enough credit for the amazing job it has done in producing a new miracle baby.
Some women feel failures in themselves if the birth or breast feeding has not gone to plan

 

But Don't Despair….

All these tumultuous emotions are quite normal.
Remember and be reassured that you are not alone on this journey. We can and will help!

By following the BloomingFit Plan you can win back your shape, loose post baby weight and be healthy confident mum.

With BloomingFit your body will be fitter and stronger to perform more effectively in every possible…

And hopefully inspire you make exercise and healthy eating a permanent way of life for you and your family

As a healthy & fit mum you are going to be a great role model for your children…..

And by building foundations for a strong body today will prepare you next pregnancy, and the next (well maybe it's a bit early to talk about that yet!)

 

 

Care & Caution for postnatal mums


•Please wait until you have had the all clear from your post natal check before you start exercising.

 We advise you to wait until approx 6 week's post normal delivery & 10 week's post C/S until you start exercising.
•Although you may feel well your body has a lot of healing to do on the inside!!
The site were your placenta was attached is rather like an open wound as has to have time and rest to repair on the inside.

•Starting exercise as a new mum too early can result in fatigue, injury from unstable joints and lack of core stability support and extreme bleeding.

•If you have diastasis recti (a separation of the main abdominal muscles) of more than 3 finger width after your check, please follow the advice in the abdominal exercise section in strict order. Abs exercises done incorrectly can extend the separation. See Diastasis Recti in the abdominal exercise section.
•If you experience urinary leaking when you exercise, stop all impact exercise as your muscles are not yet strong enough to cope. Focus on strengthening your pelvic floor muscles and follow the BloomingFit pelvic floor exercises each day without fail. Pease see your GP if it persists.
•Mastitis (inflammation of the breast, usually caused by a blocked milk duct) may cause red, painful and swollen breasts with flu like fever. Stop all exercise, see your GP and rest until you have completely recovered
•Any severe pelvic, hip or lower back pain should be investigated. Labour & delivery can put stress on the main sacro-ileac and symphysis pubic joints. Specific exercises can help strengthen this area, but your GP should review any complications before you start to exercise again
•A sore & bruised perineum may make certain exercises or positions painful, such as cycling or sitting on a mat for long periods. Adjust your position for your own comfort. Regular pelvic floor exercises will aid healing.
•Be aware of overtraining and pushing yourself too hard in your enthusiasm to get back in shape. This will only result in exhaustion; fatigue & reduced immunity, leaving your body open to infection and poor healing. It also is likely to reduce your breast milk production. Take your time, pace yourself and be realistic.

 

 So before you head out the door sprinting to the gym do consider the following wisdom....

 

•Your body has gone through 9 months of considerable changes, inside and out. Therefore be realistic about your goals to return to fitness and shape. Celebrities may be back on the red carpet in 4 weeks, but that is not natural and neither is it healthy. 6 to 9 months is the ideal time to aim to get back into pre- pregnancy shape
•There is one exercise that is safe and essential to do straight after giving birth and that is pelvic floor muscle exercises (or kegel exercises). It may not be the first thing you think about after labour..... but do start as soon as possible!!

 

 

 

Next Main Points & Benefits of post natal exercise page....

 

 

Your Comments

tara

great article

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