FEATURED IN WOMEN’S HEALTH MAGAZINE
Our founder and trainer Lucinda featured in Women’s Health magazine talking about her experiences of how to regain fitness and muscle tone after having a baby.
It was a huge privilege to be contacted by Women’s Health Magazine to share my experiences and draw on my expertise as a pre-and-post natal Personal Trainer in this article.
I gained between 2.5 and 3 stone in each of my pregnancies. So getting back to a place where I was happy with my physique again took a lot of consistent work. I really didn’t just ‘ping’ back into shape. In short, there isn’t an easy or quick solution, just adherence to exercising for 30-60 minutes 3-5 times per week – gradually increasing the intensity level and weights used. Alongside balanced eating centred around high protein, loads of veg and minimal simple carbs (sugary treats and white carbs).
In my experience, the most important factor in post-natal training is to get the core muscles functional and strong again. I take all my post-natal clients through a similar core rehab programme:
Exercises for the transverses abdomens (the “corset” muscle, which provides the most support to our core. These exercises are based on abdominal hollowing (engaging the core) by drawing the naval inwards and upwards towards the spine.
Exercises to address pelvic positioning and anterior pelvic tilt commonly associated with pregnancy. These include pelvic tilts – imagine lying on the floor with knees bent and then tilting the pelvis, curling up the tailbone, to imprint your back into the floor. Glute, lower back and abdominal strengthening exercises are also important.
Exercises to improve pelvic floor function. These exercises are pelvic floor contractions: perform them by engaging the muscles which feel as though you’re stopping yourself doing a wee, squeezing a tampon and stopping yourself breaking wind.
Mastering these exercises and performing regularly, as soon as you’re able to post-birth, provide the basis of getting started on the road to post-natal fitness. It’s important to remember the body has to recover and heal before taking part in strenuous exercise again.