By Kylee Harris
The media is awash with tips for losing weight post-pregnancy, but for many new moms, the aim may be to gain fitness rather than simply view a lower number on the scales. After all, parenthood is often accompanied by sleepless nights, late-night feeds, and, of course, the need to take care of a brand-new human being 24/7. Those who prize fitness may miss the feeling of vibrancy and high energy they experienced during their pre-pregnancy workouts. One study of 499 postpartum women, for instance, found that about 43% reported fatigue, which in turn affected their physical activity patterns. Therefore, regaining your fitness begins by recognising and taking steps to counter the problem of fatigue.
Strengthening Your Pelvic Floor and Deep Core
Before diving fully into a new workout plan, aim to strengthen your pelvic floor and your deep core or transversus abdominis – the deepest layer of abdominal muscle that sits below the internal and external obliques and the rectus abdominis, spanning from the lower ribs (costal cartilage of ribs 7-12) down to the pelvis. These muscles can be strengthened through belly breathing, gentle core engagement (which involves ‘drawing in’ the abdominal muscles) and pelvic floor contractions. They can also be toned through gentle exercises like the Bird Dog, which involves getting on your hands and knees, keeping your spine neutral and engaging your deep core by pulling your belly gently in toward your spine. As you do so, extend your right arm forward and your left leg back at the same time and hold the pose for three seconds. Repeat with the other side.
Embracing Low-Impact Cardio Exercises and Strength Training
Cardiovascular exercise boosts your stamina and heart health, both of which are key for feeling strong and vital. A few options you may wish to try are brisk walking, swimming, cycling and dance or aerobics classes. Even 10 to 20 minutes of movement a day can boost your energy levels and help you battle fatigue, so aim to make these exercises a part of your daily routine. Aim to perform full-body strength training at least twice a week to rebuild any muscle tone you may have lost during pregnancy and to reduce your injury risk. Consider incorporating leg squats with body weight, wall push-ups and resistance band work. It can also help to engage in exercises that boost your balance and stability, such as gentle yoga, hamstring and calf stretches and thoracic spine rotations.
