Post Pregnancy Training Tip Sheet

Is your body ready for the same exercise regime you’re used to?

Pregnancy and child birth have enormous effects on your body and how it functions for much time during and after pregnancy. A common condition that is not usually assessed for is Diastasis Recti, DR. This is the separation of the rectus abdominal muscles (commonly known as your 6-pack). If you have not been assessed for this we can do a simple test at our gym. Another common issue is weakened pelvic floor muscles. These issues can be addressed and solved through a well balanced and specific workout plan.

When can I start getting back to my pre-pregnancy body?

We encourage clients to start training roughly 6-8 weeks’ post birth. Start with short workouts (up to half an hour or whatever you can handle) and work your way up over the course of a few weeks.

Things to consider before getting started

  1. If you are breast feeding, your breasts will be enlarged and more tender- making them more prone to leakage (yes, we said leakage!). We recommend all new moms to invest in breast pads to avoid discomfort mid-workout. You will also want to avoid any jumping movements/exercises for the time being.

  2. Furthermore, you will want to avoid and jumping or running movements if you are experiencing incontinence. However, every woman is different.

  3. New moms are prone to having poor recovery times due to added stresses, lack of sleep, especially if they are breast feeding. Proper nutrition (whole grains & healthy fats, lean protein sources, lots of veggies & some fruit) and post-exercise routine are essential in maintaining good overall body function and improving recovery time.

  4. Keep your exercises low impact for at least 2 months of training post birth. Be mindful of how you handle impact and adjust your workouts slowly to accommodate for progress and set-backs. Don’t be afraid to challenge yourself while listening to your body.

  5. Avoid heavy weights until you’ve retrained your core and pelvic floor. Then slowly re-introduce heavy lifts into your workout routine.

  6. Rest times between sets and workouts will likely increase for a little while, however it is still safe to push yourself unless you are feeling shortness of breath, cramps, nausea, or pain.

If you have any questions or would like to schedule an assessment please contact us.

If you have any questions or would like to schedule an assessment please contact us.