How do I get my pre-baby body back?
I have worked with many women post- pregnancy and have gone through it myself. Your goals may be to lose a certain amount of weight, to fit into your pre-pregnancy clothes or getting your body to look the way it did before. But it isn’t helpful to look back and compare yourself to the you pre- baby. Your body has been through something incredible. It is different, not bad, just different.
Your goals should be about taking care of your health and regaining your fitness.
Allow yourself to heal. Give your body adequate time to recoup while you are crazy-eyed, sleep deprived.
- Accept where you are. appreciate what your body has just been through and begin moving in way that supports your recovery.
Core before more. Follow a strength training program that focuses on core strengthening exercises. Going to hard, too fast can lead to injury and set-backs.
- The quickest way to regain your strength is through core and pelvic floor strengthening exercises.
Nourish your body. This is not the time to start cutting calories. Your body doesn’t need the additional stress. It is also not the time to live on big macs and reese’s cups.
- Nourish your body with adequate amounts of protein, carbohydrates, fats, vitamins and minerals.
Rest and Restore. I know sleep is a luxury at this point but when you can, rest and move in ways that support your body. When you are sleep deprived it isn’t a good idea to get back to your Insanity workouts.
- Begin with walking, yoga, Pilates and basic core strengthening.
- If you were a runner and you feel you are ready to get back into it, I suggest a good walking warm up and start with intervals of jogging/walking.
- Start with these exercises:1.Pelvic Tilts
- Why? It will help you regain tone throughout your entire core. In my opinion, the core in a postpartum body = the Core + Floor Five (the diaphragm, the abdominals, the muscles that support the spine, the pelvic floor muscles, and the glutes).
- As you inhale, it should feel like your ribcage, belly and the base of your pelvis (think: around the vagina and anus) are gently filling up with air.
- As you exhale, breathe the air out of the ribcage, the belly, and the base of your pelvis.
- Do 2 sets of 10 breaths daily. You can do the breaths in any position: sitting, side lying, standing, or lying on your back. Of these four position, it should feel easiest in the lying or side-lying position. Sitting will be slightly more challenging, and standing will be the most difficult of the four positions.
- Begin on all fours, knees hip-width apart and under the hips, hands flat and shoulder-width apart.
- Squeeze your abs by pulling belly toward spine.
- Keep the spine neutral, without arching the back or rotating the hips, and extend your right leg back and your left arm straight ahead.
- Hold for two to three seconds or as long as you can maintain form. Repeat five to six times on each side.
- Stand tall and inhale as you prepare to sit back, into the hips.
- Think about squatting “between” your legs. Your feet will be slightly turned out, and the knees will track outwards slightly following the line of the feet.
- Squeeze your glutes and quadriceps to stand up, exhaling as you return to the standing position.
Be patient with yourself. I encourage you to do what you can when you can. It doesn’t have to be all or nothing. Find moments to move. You will feel better in your body and regain your strength quicker. It may take a bit longer than you’d like but with persistence and dedication you can and will get there.
When you feel ready to increase your training, I suggest interval training where you perform bursts of cardio in between compound strength exercises.
- If you would like help designing such a program contact me –I can get you started.