You’ve created a beautiful mini-human.
With a little one to take care of, you must take care of yourself too.
After having a baby, the type of exercise you do needs to be different. During pregnancy the muscles of the abdominal wall and pelvic floor were stretched to accommodate your growing baby. After giving birth, the muscles of the abdominal wall and pelvic floor really need specialist work to reduce the risk of diastasis recti (separation of abdominal muscle), herniation and prolapse becoming problems.
All the exercises I prescribe in the postnatal 12 months are rehabilitating for your core and pelvic floor, working to lower the risk of herniation and prolapse. I teach you how move well; this includes sitting & standing, bend to extend, pull, push, walk; all of which are functional movements our bodies do every day. We also cover how to move while holding your baby and how to pick up & put down all in safe way to reduce the risk of injury.
I’m not talking about bulging biceps, I’m talking about being strong enough to confidently move and lift as a mother. In terms of what you do after a 4 or 6 week course with me, that’s up to you! Listen to your body, you’ll know if certain types of exercise don’t feel right. I run continuation classes for cardio and resistance training. Remember, leaking is common, but it shouldn’t be considered as normal. There is much you can to combat a weak pelvic floor when you learn how to train it properly.
Alternatively, I offer classes. I work with a maximum of 8 in each class which gives me plenty of time to assess each individual and provide feedback during class time. This comes with some homework should you choose to complete it! We discuss strategies and ideas regarding nutrition, stress control and lifestyle choices.
Classes are a great way to meet other mums and to share ideas and stories. You are welcome to bring your baby but they remain your responsibility at all times. Otherwise if you are able to get an hour to yourself, I would highly recommend it!!
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