Returning to training after giving birth can be an incredibly daunting process.
Your body has just gone through so much and needs time to recover, so do not think that you can suddenly dive straight back to your previous fitness routine. Whether you were a regular gym goer or if this is the first step on your fitness journey, you will not have worked certain muscle groups for long periods of time and others will have been put under a great deal of stress, so it is all about listening to your body and working around it.
TAKE THINGS SLOW
The easiest and most effective way to resume exercise after giving birth is to take a steady and sustainable approach. Your body is going to be on a very different playing field now and it is important to slow things down. Do not begin an intense exercise routine until at least your first post-operative check and ask a medical professional if you are fit to start returning to exercise.
Even after this, we still want to keep things basic, something as simple as a daily walking routine is a great place to start. Once you feel you have achieved this, take the next small step and try progressively introducing pilates classes and low impact resistance training into your routine - The key work being LOW IMPACT here.
Your main aims should be focused on rebuilding your core stability and pelvic floor, as these are the areas which will have undergone the most stress during pregnancy and birth. Exercises such as Bird Dogs and Glute Bridge Holds are both perfect for this. By spending just a few minutes on them in the mornings, you will be able to strengthen and gain control over those muscles once again.
DON'T IGNORE YOUR NUTRITION
Exercise is not the only thing that you will need to focus on if you want to start shifting the baby weight. Adopting a healthy whole food diet, limiting junk food, drinking plenty of water and making sure that you are getting a good amount of protein (Chicken, tofu, turkey, oily fish) are just as important!
Overall, the most important thing to remember when returning to exercise after childbirth is patience.
Your body has just gone through the single biggest change it possibly ever will and things will need time to readjust. In the first few weeks alone, your organs will still be moving back to their original places, so it is important to take things slow and remember that your fitness journey is exactly that - a journey, not a sprint.
