Welcome back to Exercise!
You’ve had your baby – your life will never be the same again! A routine is slowly developing and everyone wants to see the new baby!
With all this excitement about your new arrival, one other special person can be overlooked – YOU!
As a new mum (whether it’s your first or fourth…), we very often put our needs last. Everyone (even the dog) comes before our needs.
That is where time for your come in. Why not take part in something that is beneficial to you? Finding a quiet time just for yourself can be a powerful tonic.
Forget the washing/bottles/pads/cleaning – have some time to yourself.
Specialist Post Natal Pilates small group classes are held exclusively at
the Studio in Goosnargh.
Benefits of Post Natal Exercise
As far as workouts go, the pregnancy period, giving birth and the early postpartum days will be the toughest workout you have ever had! Beginning suitable exercise at the right point will be your biggest ally in getting you mind and body back into shape.
During your pregnancy your heart and lungs have grown strong and adapted to the change in your body, as well as your leg muscles, and the increased workload it needs to progress you through your pregnancy. In short, your body is fitter and stronger by being pregnant! Now would be the time to maximise these gains and start a progressive exercise programme.
There are many areas that post natal exercise can help – both within your boy and also your mind…
Recovery of Abdominal Muscles:
- Pregnancy can increase the size of your abdomen by up to 20 inches – that’s a lot of extra skin and tummy!
- Working the deep abdominal muscles (the one you use when you cough and sneeze – and during the second stage of labour during a vaginal delivery), will help reduce the appearance of the tummy, gain core strength and also can help if you have had diastasis recti (a condition where the linea alba of the abdominals lengthen and thin to allow more room for baby).
Increase tone of the Pelvic Floor Muscles:
- If you have had a vaginal delivery your pelvic floor muscles will have worked very hard! Even if you had a c-section they certainly don’t take a back seat. Episiotomies and other interventions can take their toll on your pelvic floor.
- Specific pelvic floor exercises (combined with deep abdominal work) have been shown to reduce incontinent and aid recovery.
Endurance and Stamina
- As previously mentioned you are fitter now due to the improved heart and lung function.
- Keep this momentum going by doing something that keeps the training effect up – walking with your pram is PERFECT. Now that Spring is here, the weather is getting better and there is so much new life springing into action for you to talk to your baby about.
- Also you will be getting some much-needed Vitamin D (both important for you and baby), and help increase your mood. Aim to get out at least 5 times per week for about 30 minutes.
Burn Baby Fat!
- With the increase in endurance and stamina mentioned above, another very important effect of exercise is the reduction in body fat. You know you have burned fat because you get warm (maybe sweaty) and that your breathing and heart rate increases, making you feel breathless.
Lighten the Load and Lift Your Mood
- Exercise has a massive effect on people’s mood – it’s not just the benefits of being outdoors that matter – it is also what happens to your insides – especially your brain. Endorphins are released during exercises and help give your body a ‘natural high’; there is much research to confirm this.
- That, and the chance to have a good chin-wag with other new mums all helps with our mental health.
- Often we carry our babies (and older children) on our hip on the same side. We also have nursing/feeding positions that are not ‘normal posture’, and pick babies up from Moses baskets and cots. In short, there is a lot of mending forward and twisting – all of which can take its toll on your body; especially your back, neck and shoulders.
- With post natal Pilates you will learn how to hold baby so you don’t put strain on your back – that there are other ways of carrying baby and also how to lift correctly and safely.
With all the advantages of exercise – what are you waiting for!