Pregnant females easily gain a few pounds each month until their baby arrives. Unfortunately, getting rid of that weight is not that easy. The thought of doing a million crunches to get rid of your jelly belly just doesn’t sound ideal. Nevertheless, crunches are not that effective anyway when it comes to toning your ab muscles. But we know how important it is to move to get your body back the way it was before pregnancy.
Exercise not only provides numerous health benefits. It can also help speed up your recovery, and assist with muscle strength and toning after giving birth. The right way to get a flatter tummy is to work your abdominals from the inside out.
Postpartum Reformer Pilates is a great way for new mums to reconnect with their centre, improve posture, and safely strengthen their body. It gets your deep core muscles working to help you initiate movement and be able to move freely in your daily life.
However, returning to physical activity is not as simple. If you are starting or returning to Reformer Pilates after you have given birth, here are some tips to consider:
1. Visit A Women’s Health Physio
This is a must. You can do more damage than good if you return to exercise too soon. It’s generally safe to begin a few days after giving birth IF you have had an uncomplicated normal delivery AND if it’s light exercise you would be doing. If you had a C-section, extensive vaginal repair, or a complicated birth, it’s important to talk to a women’s health Physio about starting an exercise program. They know what to test and when you are ready to safely progress.
2. Do a Diastasis Recti Check Before Beginning a Postpartum Exercise Routine
Diastasis recti is the separation of abdominal muscles down the centre of your belly. This is normal after pregnancy. But anything more than 2 fingers wide needs special care as you return to exercise. If you have concerns, talk to our Womens Health Physio today.
3. Do Not Rush
It takes some time to recover from the changes of pregnancy. At this stage, you’re no superwoman to rush immediately to regain your pre-baby shape. You might think you’re ready, but your body is not yet done recovering from pregnancy. Your uterus needs time to contract and your internal organs must go back to their original position after being pushed out of place by the growing womb.
4. Pay Attention to Your Pelvic Floor
Your pelvic floor is still weak a few weeks after you give birth. Exercises with intra-abdominal pressure can put too much pressure on your weak pelvic floor and inhibit healing. Give time for your body to recover before getting back to your regular physical routine. Our women’s health Physio can perform a real-time ultrasound to assess where you are at.
5. Don’t Forget Your Posture
A female’s body undergoes profound changes during pregnancy. Your posture gets affected as you carry the weight of your baby as well as the fat distribution in the different parts of your body.
While caring for the baby, mothers tend to round their shoulders and place the head and neck in compromising positions. You might have developed an abnormal posture which has become a new comfortable position for you. Once your body is ready for exercises, Reformer Pilates is a great way to start addressing poor movement patterns and improving posture.
Reformer Pilates is an essential workout for any postnatal mother. If you have never done Pilates before, consider booking the assessment below.
Book in for your FREE Pilates Body Assessment today to get your post-baby body back now. It’s free because we believe the first step in a relationship is to GIVE and then DELIGHT.