45 results for stretch

  • belly-thumbnail

    Pregnancy Stretch Marks

    A staggering 8 out of 10 women will get stretch marks during pregnancy. They are an everyday problem, affecting all skin types, developing on thighs, breasts and most commonly on the tummy.  We asked our friends at Secret Saviours to tell us why they occur and how you can help prevent them.

    How Stretch Marks Form

    During pregnancy, hormones soften fibres in the skin in preparation for labour, making it more susceptible to tears as the skin stretches.  Think of a windscreen splitting downwards after a small crack appears from a flyaway stone.  Stretch marks form in a similar way.  A small red micro-tear will appear in the skin and then, already weakened, the skin will eventually tear in a straight line downwards, at right angles to the body’s natural skin lines (known as Langer’s lines).

    These tears appear as red lines that fade slowly after childbirth to leave pale, silvery lines on the skin.  They never disappear completely and can cause deep physical and emotional issues. Even with today’s body positive attitude to skin imperfections and celebrating your ‘tiger stripes’, many women find it difficult to come to terms with a tummy full of stretch marks.

    Creams, oils and gels might help, but don’t actually prevent stretch marks

    Unfortunately, once formed, there is little that can be done to remove pregnancy stretch marks.  The internationally renowned Cochrane Report on stretch marks, as well as the British Journal of Dermatology, both agreed that creams, oils and gels don’t work.

    Dr Justine Kluk, consultant dermatologist from London, believes brands need to be more honest about what topical treatments can achieve:  “Creams can potentially make the skin feel smoother and plumper in the short term, but if they’re not actively going to reduce or eliminate stretch marks in the long run, and science seems to say that they won’t, then consumers should be made aware of this.”

    Secret Saviours have developed an innovative system, invented by scientists and clinically proven to make a significant difference to your skin.

    This product is a simple three-step Stretch Mark Prevention System from Secret Saviours, consisting of a Bump Band, Day Gel and Night Cream. When worn daily throughout pregnancy the revolutionary Bump Band secretly gets on with the job of preventing stretch marks, whilst mums-to-be get on with the job of growing their baby.

    How does Secret Saviours Work?

    The Bump Band is printed with specially arranged pads which gently grip the skin, equalising tension across the tummy, preventing small micro-tears from forming.  The pads are deliberately arranged in an irregular pattern so if a micro-tear does appear, it can’t easily rip downwards as its path is blocked by the pads.

    The Bump Band is comfy and safe to wear and is accompanied by the slightly tacky Secret Saviours Day Gel, which holds the pads in place, and the Secret Saviours Night Cream which deeply moisturises the skin at night, leaving it soft and supple.

    In independent trials Secret Saviours saved 82% of women from getting stretch marks.  And with growing evidence that creams, gels and oils simply cannot prevent the skin tearing, this is a product you’d be mad not to invest in. 

    FittaMamma customers can enjoy an exclusive offer of 15% off Stretch Mark Prevention Kits until the end of August.  Just head to secretsaviours.com and enter FITTA15 at checkout.    Team your Secret Saviours Bump Band with supportive FittaMamma activewear for maximum benefit.

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  • Maternity-yoga-top-stretching-together-pink-FV
    product

    Stretching Together Maternity Yoga Top

    For the Yoga Mamma. Namaste active, for me & my baby!

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  • Fit Pregnancy Inspiration – Marathon Mamma, Beatie

    Running marathons during pregnancy 

    Run Mamma Run

    Beatie took up marathon running to help get her body back in shape after having four children….and then discovered she was pregnant with her fifth baby.  Undeterred she competed in the Tel Aviv marathon when she was over six months pregnant, clocking up a fantastic finishing time of 4.08!

    Beatie’s tips for pregnant runners

    ‘Start off slowly to make sure your body is properly warmed up and spend some time stretching as part of your cool down routine.  And pay attention to your cadence…. smaller more frequent steps, especially when running up hills can make a huge difference when you’re pregnant.

    Drink plenty of water before and after your runs, carb up beforehand and have a high protein snack when you’ve completed your run.  I find it works to use gels along the way to keep me fuelled’.

    What she wore

    Beatie layered a long sleeved running top with a FittaMamma ‘Me & My Baby Running Together’ vest. She wears a running skirt for modesty but also wore supportive FittaMamma Capris to hold her baby bump securely.

    How FittaMamma activewear worked for her

    An inspirational maternity running top makes a positive statement of intent, boosting your confidence when you run.  Beatie looked amazing as she crossed the finishing line of the marathon with her daughter joining her for the last stretch wearing a FittaMamma headband!

    A final word from Beatie 

    Real growth only happens when you push yourself. It’s the moments when we feel like stopping and just can’t go on anymore, but muster up the strength to take one more step… That’s when we experience greatness!

    If she can do it, you can do it mamma!

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  • Fit Pregnancy Inspiration – Tara-Brigitte Bhavnani

    Tara-Brigitte Bhavnani – Professional Ballet Dancer

    Dancing through Pregnancy

    Professional ballet dancer Tara performs with London’s Royal Ballet at their historic home in Covent Garden and around the world.  Ballet dancers follow intense training sessions that can last for up to 13 hours a day, six days a week.  Tara scaled back as her pregnancy progressed and gave up rehearsing and performing during her third trimester but continued to stay active and danced throughout her pregnancy.

    Tara’s motivation for training during pregnancy

    Tara says, ‘I have always been an active person and dancing is my job. My body is used to it, I need to dance! I’d be lost if I wasn’t able to continue dancing, both physically AND mentally

    What she wore

    Tara wore a FittaMamma High Support teamed with FittaMamma Maternity fitness Capris.  She also supported our Pregnant Not Powerless campaign, teaming her ‘Pregnant Not Powerless’ maternity exercise vest with her tutu.

    How FittaMamma activewear worked for her

    The outfit really flatters her body, supporting her baby bump, back and boobs whilst giving all the stretch and flexibility she needs as a professional dancer.  Tara says:  The last thing you want as your body and bump are growing is for clothes to feel too tight!  The FittaMamma range accommodates for these prenatal changes and gives you all the support in all of the right places at the same time’.

    A final word from Tara about enjoying an active pregnancy

    She says ‘I would hate to feel powerless during my pregnancy.  Growing a baby is an amazing thing but I don’t see it as a time to sit back and relax, it’s a time to celebrate and enjoy.  A fit pregnancy is part of that joy.’

    If she can do it, you can do it mamma!

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  • pregnancy yoga clothes

    What To Wear For Pregnancy Yoga

     Be prepared for pregnancy yoga

    A gentle and effective way to keep fit, pregnancy yoga has so many benefits for Mammas-to-be! It provides all the advantages of strengthening, stretching and toning with the added bonus of calming the mind and preparing your body for labour. You’ll find the breathing techniques you practise during a prenatal yoga session really helpful when you give birth and you’ll be glad of the improvements to your strength and flexibility as well.

    Joining a pregnancy yoga class does have the advantage of making sure you practise the poses correctly and of course it’s a great way to meet other mums-to-be – but yoga needs minimal equipment and you can easily roll out your mat and practise at home.

    Feel good about fitting in a few poses every day to maintain your health and wellbeing during pregnancy.

    What to wear for your pregnancy yoga class

    Whilst you might be advised that ‘loose, comfortable clothing’ is ideal for yoga – the truth is, when you’re pregnant ‘loose and comfortable’ can mean ‘loose and lose it’.  No-one wants leggings that fall down when you bend down, or a loose top that falls loosely around your head, baring your baby bump to the world when you practise downward dog pose!

    Well-fitting maternity yoga clothes will support your baby bump and support your dignity too.

    The FittaMamma Exercise top is deceptively simple but its longer length and stretchy fabric will gently support and cover your bump. Soft cotton makes it feel good against your skin too.  It looks super stylish in plain black …or choose one of our limited range of gentle, summer colours.

    The ‘Mamaste’ yoga vests is perfect for your yoga class – same support, same price, specially created for pregnant yoga bunnies.

    For optimum style and support for activity during pregnancy the FittaMamma Ultimate Collection ticks all bases.  Independently tested and proven to reduce bump bounce by almost 50% these award-winning fitnesswear tops and leggings have plenty of stretch and flex for prenatal yoga.

    For all round, everyday support, our Maternity Workout Support Top holds your baby bump and burgeoning boobs whilst still allowing maximum flexibility, stretching when you stretch.  It’s a lovely comfortable option that’s ideal for any exercise or everyday wear.

    The FittaMamma range of maternity exercise leggings all include a deep supportive waist panel that holds your bump and lower back and ensures you won’t be trying to hitch up your leggings when you should be concentrating on your yogic breathing.  The FittaMamma Maternity Yoga Pants have all the support at the top with a more relaxed fit on the legs – currently available in limited sizes in the FittaMamma sale for only £18.99. Choose the FittaMamma  maternity exercise leggings or maternity Capris if you prefer a traditional close fit on your legs.

    A few other useful items for practising pregnancy yoga at home

    • A yoga mat provides you with additional padding and your own individual non-slip surface.
    • Blocks can help, especially if you’re new to yoga. It makes it easier to achieve some of the poses, giving additional support, lift and help whilst you improve your flexibility
    • Yoga belts or straps are also a good idea for prenatal yoga, helping to prevent over-stretching your joints

    Need any more good reasons to practise prenatal yoga?

    • Studies have shown that women who practise yoga during pregnancy are less likely to develop high blood pressure or go into premature labour.
    • Many ‘asanas’ will help create more space in your pelvis for your baby and can help ease pregnancy back pain.
    • Pregnancy yoga soothes the mind, refocusing your energy and helps you to prepare psychologically for your baby’s birth.
    • There are a number of poses that can assist or even speed up labour, easing your baby’s entry into the world – and help speed recovery after the birth as well.
    • Breathing techniques can be invaluable during labour, helping you to relax and manage pain.
    • Visit FittaMamma Active Pregnancy for many simple, easy to follow beneficial yoga poses

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    FittaMamma Fitnesswear – the athletes choice

    FittaMamma Fitnesswear  – the athletes choice

    Dame Sarah Storey

    14 times gold medal Paralympian

    Sarah wore FittaMamma gear to train during her first pregnancy and chose the Ultimate Range for her second pregnancy.  She says: “Staying fit and healthy in pregnancy is important for so many reasons. Your baby will benefit from you being fit and healthy as they are less likely to struggle with their own weight as they grow. The other positives are to the way you feel. Exercise helps with confidence and the endorphins provide that sense of happiness and calm. I trained throughout my first pregnancy and am following a similar plan this time too. Listening to your body, wearing suitable clothing and having a smile on your face are my 3 top tips for exercise in pregnancy.”

    Professional dancer with the Royal Ballet

    Tara looked amazing dancing during pregnancy,  teaming her FittaMamma Ultimate fitnesswear with a tutu! She shares her top tips for safe prenatal exercise:

    1. Listen to your body. It’s doing a lot of hard work to begin with during pregnancy, and it will tell you when something is not right and you’ll feel great when you’re doing something it has loved!

    2. Wear comfortable clothing. The last thing you want as your body and bump are growing is for clothes to feel too tight!  The FittaMamma range accommodates for these prenatal changes and gives you all the support in all of the right places at the same time.

    3. Have fun!  Choose an activity that you enjoy and the benefits will rise even more!

    Amy Williams MBE

    Winter Olympics Gold Medallist

    Amy wore FittaMamma exercise gear throughout her second pregnancy.  She says ‘Exercise is really important to me but my routine could easily be followed by other Mammas-to-be! I walk as much as possible each day and try to fit in regular HIIT or body circuit sessions, aiming for at least three times a week.  These last between 15 -45 minutes – if you don’t have time for a longer session it’s better to try and fit in a few 15 minute workouts.  Stretching is really important too, and I like to include yoga when I have childcare available.’

    Helen Ward

    International footballer:

    As my bump got bigger and more noticeable, it became apparent that people thought I was crazy – and it was those kinds of reactions that prompted me to champion other women who have also kept up their own exercise and fitness regimes. Pregnancy isn’t an illness, it’s a wonderful and life changing thing, but doesn’t mean your life has to stop.

    Helen supported our ‘Pregnant Not Powerless’ campaign, proudly wearing her FittaMamma vest.

    Beatie Deutsch

    Marathon Runner and mother to five

    Beatie teamed her FittaMamma vest and maternity fitness capris with a long sleeved top and a running skirt when she ran the Tel Aviv marathon during pregnancy.

    She says, ‘Committing to run a marathon whilst pregnant really motivated me to keep training. And I enjoy running so it wasn’t hard. I didn’t do any shorter races but with marathon training you really can’t miss any runs if you want to be properly prepared.’

    Charlotte Robertson

    UK Elite Pole Champion:

    Elite Pole dancer Charlotte was an avid supporter of the FittaMamma Pregnant Not Powerless campaign, saying “Staying active during pregnancy isn’t about how hard you push but about moving your body to create a healthier future for you and your baby. I exercised before being pregnant to make me feel good so why wouldn’t I continue for the same reasons during!? I am now working at a way lower intensity but it’s still gives me that feel good factor. Listen to your body and do what feels good for you! Here’s to being #pregnantnotpowerless”

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    FittaMamma Maternity Fitnesswear – Tested by Science

    FittaMamma Maternity Fitnesswear – Tested by Science

    The innovative FittaMamma maternity fitnesswear range has supported thousands of pregnant women around the world, lifting and holding, alleviating pregnancy backache and easing pelvic girdle pain.

    We KNOW our range is the optimum choice for women to stay active during pregnancy – but we wanted scientific PROOF.

    We commissioned an independent, scientific evaluation of our fitnesswear with the renowned Research Group in Breast Health at Department of Sport and Exercise Science at the University of Portsmouth, UK to gauge EXACTLY how FittaMamma maternity sportswear makes a difference to women exercising during pregnancy.

    The research team is routinely asked by lingerie manufacturers, the military and the health sector to advise on bra design to reduce breast bounce.  This is the first time the team had tested clothing’s ability to reduce the bounce and movement of a pregnancy bump during exercise.

    And the results?

    Detailed scientific analysis under full test conditions showed a massive 48% reduction in bump bounce in all directions when wearing the FittaMamma fitnesswear compared to ordinary maternity vests and leggings.  Even relatively gentle exercise generated bump movements of up to 6.2cms when wearing standard clothes, but this was reduced to only 3.8cms in the technically designed and supportive FittaMamma maternity wear.

    The participants rated the level of support for the back provided by the FittaMamma fitnesswear at 8.25 out of 10, compared to 3.5  out of 10 for high street maternity wear, rating support for the hips and pelvis at 8.75 out of 10 compared to 3.25 in the comparison vest and leggings.

    The research also revealed that the women felt more confident exercising in FittaMamma maternity fitnesswear, with 75% of participants stating that they would be more likely to undertake more exercise when wearing FittaMamma clothing.

    What does this mean for you?

    FittaMamma maternity sportswear supports your bump just like your sports bra supports your boobs.  In the same way you look after your boobs when you exercise, looking after your baby bump by wearing our supportive maternity fitnesswear reduces undue movement, lifting and holding securely.

    That means your precious baby bump is held securely and safely whilst you exercise.  You can stay fit for you and your baby, fully reassured that your bump is held snugly, with minimal movement and maximum comfort.

    Pregnancy can cause lower back ache and pelvic girdle pain, potentially putting some women off exercising. Supporting the bump and reducing the amount of bounce, even during walking is likely to alleviate this.  Holding your bump, back, boobs, hips and pelvis securely enables you to stay active for longer and more regularly throughout your nine months journey enjoying the health benefits of an active pregnancy for both you and your baby.

    So how does it work?

    The supportive mesh back panel of our Ultimate maternity sportswear tops isn’t just a style feature – it includes the unique cross back technology to ease the weight of your bump on to your back and shoulders where you’re naturally stronger. It works perfectly with the super stretchy front panel that hugs and holds where you need it and a soft inner bra gives just the right level of additional boost to supplement your favourite sports bra (your boobs will never say ‘no’ to extra support during pregnancy).  The wide waistband sits under your bump, encircling your hips and pelvis, holding them firmly when your joints start to loosen.

    And FittaMamma maternity leggings? They work when you workout too.  The deep waist panel is cut high to support your bump without neglecting the support your need for your lower back.  It’s designed to be worn rolled up or rolled under depending on your activity or your trimester.

    Whilst the most important aspect of our maternity sportswear is the support and fit, we’ve achieved this without sacrificing style – the FittaMamma range looks awesome!  What’s not to love about luxe performance fabrics, breathable mesh panels and enough stretch and support to see you through your whole pregnancy?

    Best of all, FittaMamma is the ONLY maternity sportswear that has been scientifically tested and PROVEN to support your baby bump!

    Reduce bump movement for comfort and security during your active pregnancy

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    Shop our Supportive Maternity Activewear

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  • Celebrating Christmas with a ‘baby bump’?

    Check out our top tips and thoughts for a pregnant Christmas – there’s even more to celebrate if there’s a baby on the way.

    Take it easy! Make the most of being pregnant and accept offers of help. Let other people carry the shopping and do the cooking and take some holiday time for yourself.  Once your baby arrives you’ll long for half an hour to curl up with a book or to watch your favourite film.

     

    Don’t take it toooo easy! Finding time to do some exercise will give your more energy to cope with the extra demands of Christmas.  If you’re struggling to fit in your favourite pregnancy workout session at the gym, don’t forget that walking is good exercise too – a bracing walk is a sociable way to stay active, get some fresh air and maintain your cardio fitness.

     

    Late nights and heavy partying might be off the agenda but don’t refuse the invite on the basis that you can’t drink. There are some excellent alcohol-free still and sparkling wines available which taste every bit as good as the real thing.  Bees Knees is our favourite champagne taste-a-like, or try one of the alcohol-free spirits, such as Borrago, which works especially well with an aromatic tonic water. Our alcohol-free festive mocktails look really special and slip down a treat! 

     

    Stay hydrated. Christmas is tiring, you get out of your normal routines and it’s easy to forget your usual bottle of water.  If you’re feeling dizzy, nauseous or have a headache it could simply mean you’re dehydrated, so reach for a glass of water.  Add a slice of cucumber, lemon or a couple of strawberries to give your water a boost!

     

    Keeping the weight of your bump supported will make you feel more comfortable and less tired. If you haven’t already discovered the benefits of living in your pregnancy activewear, now is the time to start! FittaMamma maternity leggings hold your bump securely and comfortably and look great teamed with a jumper, a long top or a dress.

     

    Use your fit-ball to sit on whilst you’re watching the Christmas movies – circling your hips on the ball can help alleviate any nagging pregnancy back ache or lean across it for a lovely relaxing back stretch.  What’s more you can strengthen your core and work your abs without even noticing it!

     

    Make shopping easy for others. Send a helpful link to a FittaMamma gift voucher and you can choose exactly what you want, in the right size and colour! Our range works just as well after your baby is born too, holding your ‘mummy tummy’ whilst you regain your pre-baby bod.

     

    If you’re close to your due date the chances are that your baby WON’T be born on Christmas Day – statistically fewer babies are born on Christmas Day than on a ‘normal’ day.  But that still means around 1400 UK Mammas each year can expect to deliver their baby along with all the presents. The most popular time to give birth is late August and September….nine months after Christmas!

     

    9. It’s hard to resist the temptation to give a Christmas baby a festive name. Holly or Noel maybe?  Gabriella, Angelica or Angelina for a girl?  Call your son after one of the three wise men, Caspar, Balthazar or Melchior or choose Rudolph after the reindeer. If it’s white Christmas, snow names include Eira (Welsh for ‘snow’), Lumi (‘snow’ in Finnish) or Neives (‘snow’ in Spanish).  Or simply ‘Snow’.  Gloria is a long-standing Christmas favourite for a girl and Joseph is still a top choice for Christmas boys.

     

    But most importantly (top tip number 10!)

    Enjoy a fabulous, fit and healthy Christmas Mammas!

    FittaMamma
  • Candace Nicolle Austin prenatal yoga

    Yoga To Prepare Your Mind & Body For Birth

    Prenatal yoga instructor Candace demonstrates some key yoga poses to help prepare your mind and body for the intensity of labour.

    However you choose to exercise during pregnancy, we would recommend including regular prenatal yoga – it’s a fantastic way to build strength, stretch and relax your body and mind.  Familiarity with some key yoga poses can be hugely beneficial when you give birth too.

    Prenatal yoga instructor Candace, who is pregnant herself says ‘Yoga will help prepare you for a powerful yet calm and positive birth experience through strengthening, lengthening and mindfulness techniques. The postures I recommend are great poses to get into during labour, as they provide spinal comfort, hip opening and pelvic release, as well as gravity pull. Choosing a birth position that does not involve lying on your back gives you the benefit of gravity when you birth your baby.’

    Below are Candace’s top yoga poses to help with labour

    Chair Pose
    Chair pose is wonderful for teaching body stamina during pregnancy, something we’ll definitely need when giving birth. Stand with your feet hip-distance apart, toes facing forward and bend at the knees – imaging you’re about to sit back onto a sofa (making sure they never exceed the toes). Put most of your weight into the heel of the foot; tuck your tail bone as if you’re trying to get it to look at the floor; hands gently resting on your thighs or at your heart centre in prayer or raised above your head. Keep your gaze straight ahead. This pose can also be done against a wall for extra support if needed… smile and hold for 5 – 10 deep breaths.

    Cat/Cow
    Get on your hands and knees, stacking wrists with shoulders and knees with hips. On the exhale, round your back – tucking chin to chest. On the inhale, come into a neutral spine or a gentle back-bend and look up at the sky. This pose helps to release pregnancy back pain. Repeat 5 times or more.

    Goddess Pose
    Stand with your feet wider than your hips and toes pointing outwards. Sink low, tucking your tailbone under. Go as deep as possible, opening up through the knees. Hands can rest on thighs, be in cactus or at the heart centre in prayer. Goddess pose is truly one of the best birth training postures you can practice, as it increases strength, stamina, concentration and hip flexibility.
    Hold for 5 – 10 long, deep breaths.

    Butterfly Pose
    Bring the inner soles of your feet together, sit up tall through the spine, finding any movement that feels good. You can gently lean forward or roll from side to side. This pose stretches out the inner thighs and hips, preparing the hips for the deep opening of childbirth. It also releases lower back tension and provides an optimal pelvic tilt.

    Candace adds, ‘I would recommend you regularly practise Easy Pose with belly breathing, throughout your pregnancy’. Take a comfortable cross-legged seat, close your eyes and let go of thought.

    INHALE slowly and deeply through your nostrils (if possible), filling your belly like a balloon, relaxing the pelvic floor.
    Then EXHALE slowly through the nose, contracting and hugging your baby back towards your spine. Lift up through the pelvic floor as you do so, imagining sucking upwards through your pelvis.  Repeat 10 times.

    Practising this technique every day will prepare a calm mind and a strong yet flexible pelvic floor. It will also strengthen the transverse abdominis, reducing the risk of diastasis recti and pelvic floor weakness.

    Enjoy guided yoga with Candace…

    Enjoy mommas-to-be, I wish you all a happy, healthy pregnancy and birth! Use #YogaCandi if you’d like to share your prenatal yoga journey with me on social media.

    Just remember, we’re all unique. Yoga is a safe and beneficial exercise for pregnant women but pregnancy can come with all sorts of ailments, if you have any concerns, seek advice from your health care provider before taking on any exercise regime.

    Namaste Mammas!

    FittaMamma
  • postnatal pelvic floor

    Love Your Postnatal Pelvic Floor

    “How, when and what for exactly” does returning to exercise look like for most women after having a baby?   The lovely Clare Maddalena from Lushtums shares her views and advice for postnatal exercise and caring for your pelvic floor

    The usual recommendation for postnatal exercise is to wait for 6 weeks post birth if you had a vaginal birth and a whopping 8 weeks if you had a caesarian, but what if you reach these milestones and you’re still not ready?

    Let’s face it. There’s a LOT of social pressure out there to be an idealistic super mum. How we look, our attributes, personality, career, how we birth our babies, feed them and then how quickly we get back in shape.  It’s LOT to get right – and for most of us simply impossible.

    Ok, stop!! Let’s go back to our original question around post birth exercise …that is “how, when and what for exactly” Let’s start with the easiest bit to answer.

    WHEN?

    Whilst the standard recommendation to safely return to postnatal exercise is around 6 to 8 weeks, the true answer is if you don’t feel ready, give yourself a break! Managing your baby, lifting, stretching …all use up energy and burns up your calories. For many new mums,  what’s needed is REST.  Pop in moments each day to recharge. Make it part of your routine. Feeding for example should be a chance to sit quietly. Breathe deeply. Ground into wherever you are sitting in the moment (literally become aware of your feet on the ground and your back resting again the chair) and enjoy a very yogic practice of becoming present, becoming mindful. Just BE there. No phones, no distraction. Feeding your baby is the perfect time to develop an inner mindfulness practice, reducing stress and anxiety and helping towards your overall sense of well-being. Slow down and enjoy these moments.

    Some of us however will want to return to exercise soon after we’ve had our babies. If you enjoy it, do it! Exercise releases endorphins and that lovely after-glow high, so if this contributes to your overall mental and emotional health (as well as of course physical fitness), go for it! Just be mindful of what we mention next…

    HOW?

    So the early days of having a baby is a massive adjustment. But when you are ready, start your postnatal exercise routine by building your foundations first –  especially those muscles that have taken most of the load of pregnancy.  Yes! We’re talking pelvic floor muscles!

    These are part of a group of muscles that provide our deepest core support. And when these are engaged and functioning we feel supported inside and out, helping us physically and contributing to a greater sense of general grounding and wellbeing.

    Even just a week after giving birth, you should start finding these muscles again with some super gentle pelvic floor exercises.

    Give this a go in a seated position (perhaps while feeding) or when you are resting.  Start by exhaling (imagine you are blowing out a candle) and, after a couple of seconds, gently lift your pelvic floor in and up. It feels as if you are trying not to wee or break wind, and ideally you can also feel the walls of the vagina drawing together. Once you get to the end of the exhalation, and you’ve drawn these muscles in and up gently (only using about 3 out of 10 strength wise), then release, relax completely and inhale into a nice soft belly. Repeat. Be cautious, don’t rush to 10 out 10 strength wise, as you’ll actually by-pass the all important pelvic floor and go straight to your 6 pack. In the early stages, until you get this right, less is actually more.

    Include several rounds of repetitions into your day. Working well? Now practice doing this breath and holding your pelvic floor to gently brace your core BEFORE you lift anything – whether it’s your baby or a bag of shopping.  Remember this helpful mantra, “Lift on the inside first, then lift on the outside”. You can even start to maintain your ‘exhale – and squeeze’ while pushing the buggy out on a walk. Just build it into your normal day and rhythm.

    Regular practice before lifting anything or when out walking, will help restore your pelvic floor and your inner core (transverse abs too, so you may feel your tummy gently drawing in) and help prevent much more serious issues such as incontinence and even prolapse.

    You should be 100% sure you have regained connection, control and then automatic function of your deep core (including your pelvic floor and transverse abs) and probably worked a bit on your glutes too), before returning to your regular pre-birth activities.

    Some of us will get there sooner than others and if you did lots of activity before, your recovery is likely to be quicker. But I truly  believe you need to spend the time doing this inner practice to lay the correct foundations.

    WHY?

    Well simply put, I have worked with so many women who launched back into their old fitness routine and, while they are fit and strong on the ‘outside’ of their bodies,  have totally missed the ‘inner’ work.

    I often see fit, active women who, instead of building the foundations first, have gone straight for the walls and the roof:  with no supportive foundations to take their load and hold their bodies up, they struggle with incontinence or still have separated tummy muscles long after they’ve given birth.

    Running, jumping, sit ups, crunches, planks or squats – all create extra load and extra pressure downward. Only once your deep inner muscles are working appropriately to take that weight and support is it advisable to start a stronger form of exercise.

    So the mantra is return to exercise as soon as you feel you comfortably can – the earlier you do, the better it is but get this ground work in first. Then progress with caution, back to a more regular exercise routine.

    And lastly, we answer the WHAT FOR EXACTLY part of the question. You are doing this for YOU! No one else. Not for the comparison with celebrities, or even your former pre-baby self. But for YOU. The bit of you that knows deep down she needs to honour herself and her body.

    Eat well, MOVE WELL and remember to REST well. It all goes into the mix of helping us feel more whole and complete.

    And one final note:

    If you’re struggling with prolapse or incontinence, persisting beyond working on your core with these exercises or from attending specialist classes such as postnatal yoga, exercise or Pilates then consult your local Women’s Health experts/physiotherapists/osteopaths. It’s not taboo – loads of women suffer with this – so speak out and go get help!

    FittaMamma
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