4 Moves Every New Mum Should Master Before Jumping Back Into Fitness

When it comes to the incredible things our bodies can do, giving birth takes it to a whole new level. It's a monumental feat! But here's the thing, even though pregnancy and labor can have a big impact on your body, most of the talk about post-baby fitness is all about getting back to your pre-pregnancy self, rather than appreciating and celebrating the amazing new you.

Doctors often give the green light to resume activity after six weeks, but they don't usually provide clear recommendations on what kind of activity to choose. Personally, I believe that focusing on a fitness routine geared towards strengthening the pelvic floor is a hidden gem when it comes to getting back into your pre-pregnancy workouts while also respecting your postpartum body.

As a pre and postnatal corrective exercise specialist its important women concentrate on strengthening their cores after pregnancy to avoid issues like leaky bladder, chronic lower back pain, and pelvic floor dysfunction.

These issues can stem from a lack of pelvic floor activation. The good news is your pelvic floor can be strengthened and these issues can go away. If you’re a new mum you can start strengthening yours online or in person in South West London with one of our pre and post natal specialist personal trainers. The baby friendly sessions will help you get back in touch with your core and learn how to stabilize your new body to prevent injury.

First and foremost, our primary aim is to help you learn proper breathing techniques and activate the inner core unit, which includes the diaphragm, transverse abdominis, pelvic floor, and multifidus muscles. This, in my opinion, is the absolute crucial exercise that every postpartum woman should focus on mastering before jumping back into her pre-pregnancy workouts.

Try this core and pelvic floor centric workout before exerting any kind of force such as lifting weights and continue to incorporate it into your practice once you return to your fitness routine. You want to try and incorporate these four exercises as often as possible throughout your day.

1. Diaphragm breathing

Place one hand on your upper chest and the other just below your rib cage. This will allow you to feel your diaphragm move as you breathe. Breathe in slowly through your nose so that your stomach moves out against your hand. The hand on your chest should remain as still as possible. Tighten your stomach muscles, so that your stomach moves back in, as you exhale through pursed lips. The hand on your upper chest must remain as still as possible.

2. TVA engagement (AKA: pump)

Imagine your transverse abdominus (TVA) as a deep corset-like muscle that starts in the middle of your back, wraps around your side body and under the six pack muscles. On your diaphragm-breath exhale, focus on wrapping the TVA around your side body and hugging your entire core in toward your midline. Every inhale should release the TVA and muscles of the core, while every exhale fully activates, wraps, or pumps the muscles closer to your body.

3. Pelvic floor activation (AKA: Kegel)

The pelvic floor is a complex grid of muscles that runs front to back and side to side. To activate it, imagine the pubic bone, tailbone, and both sit bones all drawing closer together and up through the centre of the body. It’s important to activate the entire pelvic floor (front to back and side to side) and not just one section. And to allow the muscles to fully release and relax on your inhale—this release is just as important as the activation.

4. Pump-and-kegel combo

Once you can perform the above three steps separately, practice integrating all of them together continuously. On your inhale, breath into the diaphragm, relax the TVA, and release the pelvic floor. On your exhale, the TVA wraps around to hug your abdominal wall closer to your midline and the pelvic floor lifts and performs a kegel.

For more help with post natal fitness click here.