Exercising After Baby
A Safe Return to Your Pre-Pregnancy Shape
For a mother, there is nothing more breathtaking than holding her newborn child in her arms and experiencing the bond of unconditional love. As reality sets in, the emotional roller coaster of raising a new child begins. In addition to feeding and caring for an infant, every new mom is faced with the changes in her body after 40 weeks of pregnancy. Some women are genetically blessed and get back to their pre-baby shape without much effort. Others may go on extreme diets or hire personal trainers. For the majority of moms, however, returning to pre-pregnancy shape and size is not a quick or easy process.
Having the expectation that it is possible to undo 40 weeks of change in two months creates an environment doomed for failure. On the other hand, understanding what changes have taken place in the body, and how the body adapts to pregnancy, will make it easier to accept that returning to a pre-pregnancy figure is a process that takes time and consistent effort.
Benefits of Post-Partum Exercise
It is easy to get overwhelmed with information on why exercise is important. For post-partum women, these are the most important things to gain from exercise:
Weight loss – Although much of pregnancy weight gain is lost with childbirth, extra fat is stored during pregnancy. Depending on your genetic make-up, it may be easy or difficult to lose that weight through diet alone. If you are nursing, you should not restrict calories to achieve weight loss. Exercise will help burn calories and build muscle mass to allow a quick and safe return to your pre-pregnancy weight.
Increased energy – A new baby requires lots of love and attention, and you may be juggling multiple children and/or a job. Exercise will give you more energy to survive sleepless nights, erratic schedules and the demands of taking care of a family.
Strengthening of core and pelvic muscles – Pregnancy and childbirth can cause tremendous changes in the muscles of the abdomen, low back and pelvis. Keeping these muscles strong will help prevent problems like incontinence and low back pain.
Stress relief – In the post-partum period, hormones change rapidly. In addition, the stress of a new baby and changing lifestyles can be overwhelming. Exercise will keep your endocrine system balanced and can help combat post-partum blues. It will also give you a much-needed break from full-time Mommy Duties.
Cardiovascular health– Cardiovascular exercise aids in the prevention of heart disease. A healthy heart means it will be easier for you to play with your children and help them see the benefits of an active lifestyle.
Preservation of bone mass– Osteoporosis is not just a disease of the elderly. During pregnancy, and if you are nursing, your calcium stores will go to your baby first. Building muscle and placing stress on your bones will help prevent the loss of bone mass.
Where to Start? Strengthening Your Core
Although the body structure begins to return to its normal shape following childbirth, muscles will remain weak and deconditioned unless specific steps are taken to strengthen them.
The core consists of the deep muscles of the abdomen and pelvis. Strengthening your core muscles will make it much easier to regain your pre-pregnancy shape and level of fitness. Start with these foundation exercises:
Pelvic Clocks- Lie on your back, knees bent, feet flat on the floor. Imagine a clock placed face-up on top of your pelvis. Without moving your legs or back, tilt your pelvis toward your face (12:00) and toward your feet (6:00). Starting at 12:00, move your pelvis in the clockwise direction. Repeat in the counter-clockwise direction. Repeat up to 10 times in each direction
Pelvic Floor Retraining (aka Kegel Exercises)- Perform this exercise on your back or on your side, knees bent. As you exhale, lift the pelvic floor muscles up and in, as if you were trying to stop your urine stream. Do not contract your abdominal muscles or glutes. Do not hold your breath. Hold this for up to 10 seconds, or as long as you can. Relax completely before repeating. The goal is to complete 10 – 12 repetitions, holding each for 10 seconds. When you feel you have perfected them, move onto these basic exercises. They are more dynamic and target your core muscles in a variety of positions. Note: Do not perform this exercise while you are going to the bathroom.
Bridging- Lie on your back, knees bent, feet flat on the floor and arms at your side. Find the position where your tailbone is just touching the floor. Your low back should have a slight arch. This position is called neutral spine. Squeeze your shoulders down and back. As you exhale, turn on your pelvic floor (Kegel), feel the abdominals flattening as they tighten. Begin to tip your pelvis toward 12:00 and slowly roll up one vertebra at a time. Keep equal weight on both legs and abdominal muscles with pelvic floor working. Exhale to roll down one vertebra at a time. Repeat 5 to 8 times.
Rolldowns- Sit with your knees bent and feet flat on the floor. Keep your hips, knees and feet aligned. Bring your tailbone toward the floor and the crown of your head toward the ceiling. Exhale, turn on the pelvic floor, and tip your pelvis toward 12:00. Slowly roll down, one vertebra at a time. Make a C curve with your spine and maintain both feet on the floor. Exhale to engage your abdominals and pelvic floor as your roll up to the starting position. Repeat 5 to 8 times.
Pilates 100s- Lie on your back, knees bent, feet at a 90-degree bend at the hips and knees, arms at your side, neutral pelvis. Exhale, engage the pelvic floor, and flatten the abdominals. Curl your upper body so your head and shoulder blades lift from the floor. Look at your belly button. Lengthen your arms, reaching toward your feet. Begin pumping your arms vigorously, keeping the shoulders down and back, elbows straight. Inhale for 5 pumps, and exhale for 5 pumps. Repeat 10 times. Progress to straight legs, at a 90 degree then 45 degree angle.
Getting Rid of Your Baby Booty: Hips and Pelvis
The gluteal muscles surround the hips and pelvis. Gluteus maximus is the “butt muscle” and the gluteus medius and minimus, are outer thigh muscles. Besides making you look good in jeans, they also help stabilize the spine and pelvis.
The following exercises focus on toning the muscles through high repetitions, at a low resistance so they can become strong without getting bulky. Combining this type of exercise with cardiovascular exercise will also help your hips shrink to their pre-baby size.
Warm-up / Clam- Lie on your side, hips and shoulders stacked, legs at a 45 degree angle in front of you with the knees bent. Tilt your tailbone toward your heels. Engage the pelvic floor, and flatten the abdominals. Inhale; lift the top knee toward the ceiling without lifting the foot. Avoid rotating the pelvis and spine. Exhale; lower the knee. Place your hand just behind your thigh at the hip joint. This is where you should feel the muscle contracting. Avoid using your quads, hip flexors and low back muscles. Repeat 5 to 8 times on each leg.
Sidelying Leg Lifts- Lie on your side, hips and shoulders stacked, legs at a 45-degree angle in front of you with the knees straight. Tilt your tailbone toward your heels. Engage the pelvic floor, and flatten the abdominals.
Inhale; lift the top leg toward the ceiling without moving the pelvis. As you exhale, lower the leg and lengthen it as if you are pushing through your foot into a wall. Inhale; lift the top leg toward the ceiling without moving the pelvis, until the leg is parallel to the torso. Exhale, extend the leg behind you without rotating the spine. Inhale; kick the leg forward, maintaining a long leg. Inhale; lift the top leg toward the ceiling without moving the pelvis, until the leg is parallel to the torso. Exhale as you draw small circles with your foot, no larger than grapefruit size. Repeat in the opposite direction. Repeat each exercise 5 to 8 times on each leg
Progress to standing exercises when you are able to perform the non-weight bearing exercises while maintaining a neutral pelvis, good core control and your knee can stay in line with your hip and foot. The first time you do the standing exercises watch in a mirror to make sure this is happening.
Plíe Squat- Stand with your feet hip width apart, feet slightly outward, neutral pelvis, tailbone pointing toward the floor and the crown of your head toward the ceiling. Feel equal weight on each foot. Exhale, engage your pelvic floor, and flatten the abdominals. Inhale to squat, bending the knees no more than 90 degrees. Your knees should line up over your feet without extending past them. Your hips should bend, sending your tailbone toward the floor. Your weight should be centered over your pelvis. Exhale, maintain your pelvic floor/abdominals and squeeze your glutes and inner thighs to stand up. Repeat 20 times.
Ski Squat- Stand with your feet hip width apart, neutral pelvis, toes pointing forward, tailbone pointing toward the floor and the crown of your head toward the ceiling. Feel equal weight on each foot. Exhale, engage your pelvic floor, and flatten the abdominals. Inhale to squat, bending the knees no more than 90 degrees. Bend the hips as if you were sitting down into a chair. Your knees should line up over your feet without extending past them. Your legs should remain parallel to each other. Maintain a neutral spine, with your head and shoulders centered over your pelvis. Exhale, maintain your pelvic floor/abdominals and squeeze your glutes to stand up. Repeat 20 times.
