Fitness for new moms -

Finding time for fitness as a new mom can be difficult. You don’t have the time or the energy. The most important thing during this time is to not overdo it. Once your Dr gives you the ok to start working out at about the 6-to-8-week mark, do not rush back into anything. Even though you may feel like everything is back to normal, your body still needs time to heal. Take the time now, so you don’t deal with problems like Incontinence and Pelvic Floor problems later.

Recommendations for starting:

I always recommend starting with short walks. This is a great way to get your child out of the house to be able to see and hear different things, while also providing you with all of the benefits of getting outdoors as well. Don’t worry about the speed with which you walk in the beginning but rather focus on standing up nice and tall, taking deep breaths, and focusing on pushing off with that back foot. This will help to naturally engage the backside. Assess how you feel after your walk and feel free to add on time or speed as long as you felt good.

Find short strength workouts that are low impact. It is very important to begin strengthening workouts but focus on low impact workouts in the beginning. I usually recommend my clients start with 5–15-minute workouts to begin to build strength. Use light to medium weights to begin, as your goal in the first few months postpartum should be about getting back into proper form and controlling your breathing. (Your diaphragm and rib cage have changed during pregnancy, so things are going to be a bit different, and we don’t want to cause unnecessary injuries).

Stack your habits is another way to find time to workout after baby as you really need to take advantage of the time your baby is sleeping to rest as well. By stacking your workouts into your daily routines you will be getting more movement into your day while also strengthening and stretching your body. I like to stretch my calves while brushing my teeth, do some counter pushups while the shower is heating up, or do some breath work (so important for core strengthening) while coffee is brewing.

Goal of workouts as a new mom:

The goal of your workout after having a baby should not be about losing the baby weight at this point. It should be about resting, nourishing your body to replenish nutrients lost during pregnancy, proper form when working out, and getting back into better alignment as your posture has changed due to carrying a baby for the past 9 months. The less stress you create for yourself and your body during this time the better. This doesn’t mean you shouldn’t begin moving and exercising but rather that your intention should not be on going hard with high intensity movements and heavy strength.

Check out our YouTube page for more workouts and information on Diastasis Recti.