A fitter you post pregnancy

Whether this is your first baby or you have had many before, even just thinking about starting an exercise programme is hard enough – let alone actually doing it! At Baby A-Wake we not only recognize this but also know just how to make exercise work best for you and your baby.

When can I resume activity?

This is very dependant on YOU. If you have had a relatively normal birth you may find you can start to do some very simple exercises such as kegal (pelvic floor) and abdominal hollowing type movements within just a few days. They key however is knowing how to do these properly. Baby A-Wake will advise you on these exercises during your antenatal classes and will also provide assistance so you can do them at home easily. Most women don’t return to exercise activity until 6 weeks after birth when they have had their medical check. As long as you have consent from your GP/medical advisor at Baby A-Wake will happily accept you in our postnatal classes. All exercise however should be introduced very carefully and gradually.

What are the best exercises for me to do?

After birth your body will retain many of your pre natal conditions therefore some of the safest exercises for you to do will be those that you did during your pre natal stage. At Baby A-Wake we take into consideration that every women, baby and birth experience is different which is why we adapt exercises specifically to suit you.

I’m so tired - should I still try to exercise?

Sleep should never be sacrificed for exercise however most women find that some exercises will help them to relax and feel more energised. Many women come to our postnatal Pilates classes completely exhausted but are so glad they made the effort to come. By the end they are revitalised and ready to tackle the rest of the day.

Is it safe for me to do abdominal exercises?

During pregnancy the abdominal muscles change and can become quite weak in certain places. This renders some abdominal exercises unsuitable. During your postnatal exercise classes we will teach you how to monitor your abdominals and help you to pick the most suitable exercises for you.

When can I run or do sports

This is highly dependent on you as an individual, the type of birth you have had and your now very different life with your new baby. It’s important to remember that many of the physiological changes that occurred during pregnancy are still present post birth. All exercise should be introduced gradually and carefully. At Baby A-Wake we advice all women, whether competitive athletes or recreational participants to listen carefully to their body and work first on activities that help them to gain strength and prepare themselves back into sport.

Will exercise affect my breast milk?

There is not any significant evidence to suggest that exercising has a negative effect on the quality or quantity of breast milk. The most important determinant of breast milk quality appears to be how much fluid is consumed. Even when breast feeding women undertook moderately intense exercise, the research showed that there was no change in milk production providing hydration was adequate.

Is it OK for me to diet?

Most women are concerned about their body shape postnataly and are keen to try and regain their pre pregnancy shape. This is why at Baby A-Wake we have developed a postnatal weight management plan. The idea is not to focus on weight loss but on good healthy balanced nutrition and an exercise programme designed to maximise fitness levels, improving muscle tone, energy and fat metabolism. Women who undertake the programme find that in just 10 weeks they can see dramatic improvements in all of these factors. Weight loss is a most probable side effect but not our main focus.

How can I find the time to exercise with a new baby?

Time is always short and even more so when you have a new baby. At Baby A-Wake we encourage you to bring your baby to all of our postnatal classes where we have special baby zones where they can play or sleep safely while you exercise. We have also designed a series of functional exercises which help you and your baby, working on posture, lifting, carrying techniques and feeding positions.

Please note - Any information given here is not designed to substitute a full exercise programme. Information is based on healthy postnatal women. All women should gain consent from their GP/medical advisor before they commence any activity after child birth.