Postpartum Fitness

Rate This

So, you have had a baby (or several) and your weight is not what it was. Neither is your body. As a postpartum woman myself and a trainer, I understand where you are. And I can help you get moving again. However, don’t jump right in there. Play it smart and avoid injury!

First of all, let’s have a reality check. Your body is not what it used to be. You supported the life of at least one other human being. It is the greatest gift in life to give life and you are blessed to do so. Your body will NOT be what it was. This is important to realize, and this is NOT necessarily a negative thing.

This does not mean you have to accept flab, extra weight or a protruding abdomen. It means that the body has to change during pregnancy, and some things about that change will change you forever. The goal, then, is NOT to be what you were before you had kids…it’s to be BETTER. Is this possible? Are you kidding? You went through hours of labor and strife. You are strong beyond belief.

Yes, being a hot mom is possible. You may end up weighing less and having smaller measurements than before, but you may not be fitting into those jeans again simply because of the biological requirements of giving birth. So, don’t hang on to the past. Look forward to a better future!

Here are the steps to getting back to fitness, or starting fitness postpartum. Keep in mind that this is my method as a trainer and may not be the method of other trainers and professionals. Talk to your doctor about your choices in fitness.

1. As soon as possible postpartum, use an abdominal splint or brace. I recommend using a splint or brace night and day for six weeks. It is not comfortable or fun, but it will help with the stretching and possible tearing that happened to your midsection while you were pregnant.

The female body was made to stretch to support a baby, but that does not mean it will snap back and be flat after birth. If you have a caesarian, the hospital will give you an abdominal binder. Otherwise, go to your local drug store and get an abdominal binder or splint, or order a splint from Julie Tupler: http://www.sobebabies.com/shop/lose-your-mummy-tummy-splint-p-205.html. In other countries, women wrap themselves in yards of fabric for this same effect. There is no reason we shouldn’t.

2. Get a release from your doctor. Your exercise release will probably be six or eight weeks postpartum. This does not mean you should be lazy for those six or eight weeks. Move around the house, but do not try anything strenuous before your doctor gives you the ok.

3. Check for diastasis recti. This is a very important step. Do NOT attempt abdominal exercises before this step: http://www.peertrainer.com/diastasis_recti.aspx. Check my previous article on this subject.

4. Start the Tupler technique (cited above) if applicable.

5. Ease yourself in to a workout routine. Walk or jog with the baby in a jogger stroller (please keep the baby safe by using a true jogger stroller, not a regular stroller). Start taking a class you like. There are lots of mommy options now, such as Stroller Strides (www.strollerstrides.com). Ease yourself into lifting weights or doing safe and effective exercises with the baby (www.mommymuscle.com).

6. Keep in mind that your hormones are NOT back to normal. You still have relaxin in your body and you still have the hormones that make you a little overemotional at times. You have these hormones to help you care for the little one. With that in mind, do not let the numbers of your weight predominate your workout routine. Also, do not overtrain or overstretch. This could result in injuries to the joints due to the relaxin. If you are new to exercise or are unsure of your limitations, see a professional. Look for a certified trainer that has an extra certification in prenatal and postpartum fitness (www.acefitness.org).

7. Do NOT perform abdominals or pilates (see diastasis information above).

8. Rest. At this stage, rest is just as important as exercise. You are probably awake a lot at night, and you probably are tired from the aforementioned hormones. Sleep when you can, and choose rest over stress.

Remember that it took nine months for your body to change, and it will take nine months for it to change again. Look ahead nine months from now and make some accessible goals, such as a five-pound-per-month weight loss or an athletic or cardiovascular goal. Remember, too, that your mission now is to take care of a little person.

You cannot take care of that little person without first taking care of yourself, just like they tell you on the airplane (put the oxygen mask on yourself first). If you feel empty, sad, blue, or see things that scare you (intrusive thoughts), do NOT hesitate a single day. See a doctor immediately.

Postpartum depression is a reality in many, many people, and it is nothing to be ashamed of. Take care of yourself: body, mind and spirit. And then, you will be a great mom for that wonderful baby.

For prenatal and postpartum toning exercises, see my new video: http://www.amazon.com/You-Mat-Prenatal-Postpartum-Exercise/dp/B0026RHRZ6/ref=sr_1_4?ie=UTF8&s=dvd&qid=1248639710&sr=1-4

Carrie Harper
ACE Certified Weight Management Consultant
ACE Certified Personal Trainer
www.carriefit.com

Add a CommentComments

There are no comments yet. Be the first one and get the conversation started!

Carrie Harper View Profile Send Message

We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.