By Jo McKinnon
Getting into exercise after your bub is born is good for your body and your soul.
Many a new mum has looked at her post-preggers tummy in shock. What was once a gorgeously round pregnant belly may, after the birth, look more like a deflated beach ball, as taut and toned as a lump of dough.
But here's the good news. "Most pregnant women end up similar to how they were before they were pregnant. And a large percentage will be thinner," says Jane Simons, a Sydney-based physiotherapist who has been teaching women pregnancy and postnatal exercises for more than 25 years.
"Yes, we can tighten the tummy muscles. Everyone wants that," she laughs. The secret is patience. Some women need a year to shift extra weight they gained during pregnancy, and even with exercise it may take a few months for your tummy to get back to its pre-baby shape.
Things to know
If you get back into exercise too fast and too hard you can risk a permanent injury. After pregnancy, your pelvic floor muscles, which support your pelvis and control urination, are weakened. As well, the hormone which prepared your body for birth remains in your system for three months. Your ligaments and joint capsules are softer and more prone to injury; pelvic stability can be a particular problem.
Another concern is the abdominal muscles, which split down the middle to accommodate the growing baby, and take time to rejoin. A lack of abdominal strength can also lead to back injury.
To check your abdominals, lie on your back with a hand on your belly. Breathe out, lift your head and shoulders, clench your tummy and feel for any gap in the middle. If you're still not sure, ask your doctor.
How long to wait?
In general, wait until your six-week check-up (eight to 12 weeks if you've had a caesarean). However women who have been active throughout their pregnancy may be happier exercising sooner. Always get the okay from your doctor or midwife first.
Why exercise?
As well as strengthening your body, regular exercise can actually speed your recovery, alleviate back pain, release stress, help avoid postnatal depression and make you feel a whole lot better, say fitness instructors Meg Campbell and Linda Morrison of Plus One Mums in Melbourne.
Releasing stress can be the secret behind moving the muffin top, too. "Stress is a huge reason that women hold fat around their bellies. It's due to the cortisol released when you're stressed," says Linda. "If you're not doing anything about stress release you'll tend to hold that weight."
Specific postnatal exercises aim to increase your body's core stability — strengthening your abdominals, your pelvic floor, your buttocks and your back muscles, which you need to safely lift and carry a growing baby.
What's recommended?
It's suggested you try to do exercise three to four days out of the week. But start off gently, or you may injure yourself.
- Brisk walking, with or without a pram. Try the Plus One Mums guide for a pram workout.
- Specialist postnatal fitness classes
- Pilates
- Yoga (especially postnatal yoga), though you should make sure your abdominals and pelvic floor are engaged before doing stretches, advises Kate Manitsas of Sydney's Samadhi Yoga
- Light weight training
- Aquaerobics or swimming
Avoid
- Abdominal crunches, as these can split tummy muscles further
- High-impact aerobics, running or contact sports, as these can jar your joints
- Yoga postures where your hips are not square, for example, the lunge in the warrior pose
Links
Plus One Mums: www.plus-one-mums.com
Samadhi Yoga, Sydney: www.samadhiyoga.com.au
Royal Women's Hospital, Melbourne: Post natal exercises for new mothers
Jane Simons, physiotherapist: www.pregnancyexercise.com.au (DVD available)
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