Having a baby is a pretty massive thing, right? You watch your body change, waistline become non-existent, belly swell to bursting point and chest grow to Jordan-size proportions.
Once the baby is here, there comes a time (after the initial all-encompassing-I-don’t-care-what-I-look-like-I-just-need-some-sleeeeeep phase) when you look at your now-alien body and hanker after your pre-pregnancy figure. You have lumps where none existed, wobbly bits which once were firm and a road-map of stretch marks spanning your midriff.
All is not lost. I’ve been there, twice, and can assure you that done correctly, you can slip back into your old wardrobe and regain the same level of fitness you had before baby came along.
Before you begin
1. You MUST listen to your body. Even with the most straightforward delivery, you may not feel ready until well into your 3rd or 4th month after giving birth. If you’ve had a difficult or long labour or a c-section, it’s especially important not to start until you feel completely physically ready. If you’ve had a c-section or experienced pelvic pain during pregnancy you musn’t do any excercise until you’ve had the go-ahead from your GP.
2. It takes time. Don’t expect to ping back into your size 10s Victoria Beckham style. It’s not healthy and it’s not good for you or baby. Your body is recovering and it’s important you don’t deplete it of nourishment. It can lengthen recovery time, interfere with milk supply (if you’re breastfeeding) and cause long-term damage. Give yourself a good year, don’t put too much pressure on yourself and take it steady.
Getting started
1. As soon as you’ve had the baby, you can start pelvic floor exercises. It’s really hard at first but the earlier you do them, the less problems you’ll have as the weeks go on. All you need to do is squeeze the muscles as if you’re trying to stop yourself going to the loo, hold for as long as you can and repeat. Do it a couple of times a day. I used to do them during each feed to help me remember.
2. If your breastfeeding, it’s a good idea to feed your baby before you exercise. It’ll make it more comfortable for you and some experts suggest that following exercise there may be a presence of lactic acid in your milk.
3. Invest in a good sports bra. Chances are, even if you’re not breastfeeding, your breasts will be bigger, probably still tender and in need of greater support.
4. Your feet can go up a size after pregnancy. Get your feet measured and, if necessary, a new pair of trainers. You’re opening yourself up to injury if you wear ill-fitting shoes.
5. Relaxin levels stay elevated for 6 months post-pregnancy. This is the hormone responsible for loosening and softening the connective tissues, making your joints less stable. For this reason, avoid intensive impact, explosive movements and twisting exercises.
6. Your core muscles are considerably weaker post-natally. You should avoid any type of ‘crunching’ or ‘curling’ abdominal exercise. Your abdominal muscles spread during pregnancy and by doing these exercises, the muscles will not knit back together correctly. Instead, you should perform pilates-style exercises which work on the ‘girdle’. There are some good exercises here. If you have a separation of greater than a 2-finger width down the centre of your tummy or have a raised ridge, you may have diastasis recti, where the muscles separate completely. If you experience this, it’s advisable to see a physiotherapist.
7. Stay hydrated. It’s important to drink plenty of water both during and after exercise.
8. Don’t overstretch. The presence of relaxin means you may be able to stretch beyond your normal limits. This can cause damage to the muscles so do stretch but not to maximum.
After exercise
1. If bleeding starts again or you notice a change in your bleeding, it could be a sign you’re overdoing it. Take it down a few levels if this happens.
2. Rest. I know everyone says it and there are always a million other things to do but try to sleep when your baby sleeps. You’ll be using up more energy once you start exercising so it’s especially important to regain your energy when you can otherwise you’ll end up exhausted. Even if you don’t sleep, curl up with a book and try to get some ‘down time’ if you can.
3. Eat well. Experience tells me that there isn’t always the time to prepare a well-balanced meal and sometimes you just need to grab a snack on those days when you’re so in demand that you can’t even get lunch. Have a good supply of fruit, pitta bread, hummous, oatcakes and nuts for times like these. If you’re finding it difficult in the evenings, try batch cooking and freezing portions or invest in a slow cooker and prepare the meal during the day when the baby is a bit more settled. Junk food plays havoc with blood sugar levels. This not only affects your energy but can also prevent you losing fat. As much as possible, stay away from processed, fatty and sugary foods.
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