Getting fit after pregnancy

Getting fit after pregnancy

So you are now a mother - congratulations. You stand in front of the mirror cradling your new pride and joy and suddenly see just what this precious little mite has done to the figure you worked so hard on maintaining for so long with weekly gym trips. Don't despair though - with a little careful work, you will soon be able to get back into your pre-pregnancy clothes. Getting fit after pregnancy is a slow process but so long as you accept that, it is easily attainable.

Don't panic about how your body looks now, remember it has just been through a tremendous ordeal and it is important before you start trying to get back in trim to give yourself a chance to heal. Don't forget that during pregnancy your Abs split (even if it is the most straight forward, easy pregnancy) to allow room for your growing bundle of joy and you should always consult your doctor and/or midwife before starting on any exercise program to ensure these have healed correctly.

Your stomach may well look like a half-inflated beach ball to start with, but gradually as your body heals, and the uterus contracts, this will help start you on your way for a flatter stomach. The last point to bear in mind is that due to the release of hormones to make the birth easier, all your muscles and joints will be "looser" and all the more prone to injury unless you take care. As tempting as it may be just to hit the gym and pound your body back into shape in record time - it is far better for you and your body to take things at a gentler pace.

If you had a Caesarean birth - giving yourself time to heal is even more important. Be sure to follow the instructions given to you when you left the hospital to avoid blood clots forming, and you will probably be advised to refrain from any kind of exercise or strenuous activity until at least your six week check up and even then it will be a rather limited and low impact exercise program that your doctor or midwife will advise.

The best forms of exercise for postnatal exercise include walking, aqua-workouts, yoga, Pilates, swimming and cycling as well as specially designed workouts to help you regain your lost muscle tone. Some sport centres/gym offer special "mother and baby" exercise groups, or "buggy workouts" (involving you, your baby and your buggy) - which are great as not only do they help get you back in shape, but they also give you a support network of women in the same situation as you and a chance to make new friends for you and your baby.

If you do go back to the gym, ensure that your fitness instructor/ personal trainer is qualified in postnatal exercise training before embarking on your program. And ensure you give them all the relevant details about your pregnancy and birth to help them tailor the workout to better effect and once again, make sure you clear it with your doctor and/or midwife first.

There are a few simple pointers to remember when you are setting out to get fit after your pregnancy.

• Ensure your bra gives you enough support.
• The exercises shouldn't hurt anywhere, but any that cause pain in breasts, stomach or pelvic region are to be especially avoided.
• Don't aim to exercise every day - time with your new baby is precious and not to be wasted when they grow so fast. 3-4 days a week is more then ample.
• If you are breastfeeding - try doing your exercise after a feed, as your breasts will be lighter.
• Remember the story of the tortoise and the hare… slow; easy and gentle exercises are the way to go.
• As for anyone - if you experience breathlessness or become light-headed or dizzy, STOP and seek medical advice.
• Avoid any exercise or activity that puts strain on your pelvic floor or hip joints until joint strength and stability has returned.
• Don't overstretch, and avoid high impact activities or activities that involve a sudden change in direction.
• Be realistic - Give yourself and your body time, and set achievable goals with your personal trainer.

If you follow the advice outlined here, you will see that getting fit after pregnancy is achievable and can even be a fun social event for you and your new baby. But the most important thing to remember is to enjoy the wonders of motherhood, and learn all about this new little person in your life and have fun learning together.

If you have taken time off for maternity leave and intend to return to work, you may find our returning to work article interesting reading.

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