Postpartum Return to Exercise: Your Very First Workout
Reintroducing exercise after having a baby can be confusing and scary. You’re wondering what’s safe and how it will make you feel. You may feel like your core strength has been weakened but you’ve also heard that traditional ab exercises may exacerbate diastasis recti or the separation of the abdominal muscles. You may have c-section or pelvic floor concerns. We have a very simple workout that will be appropriate for almost everyone for your first session back at the gym.
Start at the Beginning
You wouldn’t try to run a marathon without going through a training plan. In the same way, you shouldn’t just jump back into your pre-pregnancy exercise routine without building back up to it.
As frustrating as it is, your body has undergone a massive, life-changing event and you need to heal and restrengthen slow. You have nothing but time ahead of you, and there is no reason to rush the process. Start with simple movements before getting fancy. The Russian Twists and Bulgarian Splits Squats will always be there for you later.
Connect with your Core and Pelvic Floor
When you begin exercising postpartum, we recommend doing a minute of diaphragmatic breathing at the start of each session. Being tuned in to how your breath, core musculature and pelvic floor are connected will help you manage the additional abdominal pressure that exercise brings. This will set you up well for high level fitness endeavors in the future.
Let your Symptoms be your Guide
We strongly recommend visiting a pelvic floor physical therapist at 6-8 weeks postpartum; but we acknowledge that access is not financially or logistically feasible for every woman. A pelvic floor PT can evaluate you for diastasis recti and give you more information on the strength and function of your pelvic floor. Be on the look out for warning signs that you may not be quite ready to jump back into a gym routine. If you feel any of the following during or after exercise, please consult a pelvic floor physical therapist or your OB/GYN:
Pelvic Girdle Pain
Severe low back or groin pain
Increased vaginal bleeding
Good things come to those who sign up… for our mailing list.
Why did you become a pre/ postnatal exercise specialist?
After working in a physical therapy clinic I very quickly became aware of how underserved the pre/
postnatal community was. Women who were trying to conceive, pregnant, and postpartum were
seeking out help and guidance in navigating their motherhood journey. The healthcare professionals
did not have the time or resources to be able to provide them the one-on-one attention they needed.
Being able to empower women and help support them through their journey is something that I could
only have dreamed of. The Lotus Method has allowed me to help women not feel alone through this
challenging time in their lives, and I love being able to continue supporting them!
What inspires you the most about our clientele of
Their priority to take care of themselves! Our clients run the world, from stay at home moms to CEO’s
these women’s schedules are packed! Yet they still prioritize taking the time to invest in themselves.
Literally running from a meeting straight into an exercise circuit is not uncommon for our mom’s. They
carve out an hour to focus on their strength, their mental health, and their happiness!
If you had to listen to one song on repeat for the
rest of your days – what would it be?
How can I just choose one! River by Leon Bridges or Ritual Union by Little Dragon.