Getting back into fitness after the birth

Getting back into fitness after the birth
July 5, 2018 Nicola

FittaMamma Founder Alexandra McCabe is enjoying getting back to her postnatal workouts (and work) since the birth of baby Ben three months ago.

Wow, these first few months of our son’s life have absolutely flown by, it’s hard to realise that it’s three months since I was writing about the benefits of massage during labour and recommending watermelon in the delivery room!
Ben no longer fits into his size 1-3 months clothes (why didn’t anyone warn me how quickly he’d grow?*) and I no longer fit into any of my tops. Bottom half, fine, welcome back favourite jeans  – top half, hey, where did these enormous new friends come from?

Unsurprisingly, I was super-keen to get back into exercise after Ben’s birth. It wasn’t about the need to regain my pre-baby body, or to try and be any sort of fitness super-star (I’m not!) but simply the desire to be up and moving post-pregnancy.  I was looking forward to enjoying working out without a baby bump and running without carrying all that extra pregnancy weight.
However rushing into the gym, or heading immediately out for a postnatal run is NOT a good idea.
You really do need to give your body some time to heal after the birth of your baby – after undergoing nine months of change you simply can’t expect your body to recover in nine days ….or even nine weeks!
So, can I share how I’ve got back into postnatal exercise?
First and foremost of course was the immediate ‘lift and squeeze’ – you can (and should) start pelvic floor exercises on day one.  Hopefully if you’ve been exercising during pregnancy you’ll be used to including pelvic floor exercises as part of your daily routine.  Your pelvic floor undergoes a lot of pressure during pregnancy and it’s important to maintain your strength in this unseen and unsung hero amongst muscles.
Get up and moving as soon as you feel comfortable to do so. Whilst walking can feel like a poor relation if you love to run, being gentle on your postpartum body will benefit you in the long term, you can do more damage than good if you start running too soon after giving birth.

The wonderful Vicky Warr of Beez Kneez has been my ‘go to’ for postnatal fitness.  Her online postnatal fitness course, downloaded to my phone, has been a fantastic way to strengthen my body, build my confidence and prepare me for my return to the gym.
This is an 8 week programme which starts with just 10 minutes a day, so her postnatal exercise routines are easy to fit in when Ben is asleep. Key focus initially is rebuilding your core and helping you to recover the strength in your abs, especially with regard to managing, monitoring and healing diastasis recti.  She includes those all-important pelvic floor exercises, using deep breathing routines to make sure you hit the right areas.
Vicky is knowledgeable and reassuring, with lots of guidance and easy to follow videos.  She also has a closed facebook group so you can ask her any questions directly. I would highly recommend this course, her at-home postnatal workouts are a great way to get back into fitness after birth.

So the next stage in my postnatal fitness recovery has been feeling good about leaving Ben with his dad so I can grab an hour at the gym or a run.  Whilst I would highly recommend doing this as soon as possible after a feed (full baby/empty breasts) it’s not always possible.

Let me introduce my MAM 2-in-1 Single Breast Pump!!!
This little machine has been key to getting back into fitness AND getting back to work.  After trying an alternative that was noisy, clunky and not that comfortable (sorry guys!) I was exceptionally happy to be given a MAM breast pump to trial.  Whilst I can’t pretend that milking will ever be my favourite aspect of motherhood, this pump makes it as easy and discreet as I could possibly ask for.
Comfortable to use it is super-efficient, filling the bottles provided with minimum fuss and almost no noise.  It’s easy to transport, works off a re-chargeable battery so it doesn’t require mains access and the bottles are fully sealed to remain sterile when they’re stored.
I can rapidly pump enough milk to be reassured that if Ben is with someone else he will not go hungry.  The little bottles are lined up (dated of course!) in the fridge where they can be stored for up to four days.
Fortunately he is happy to accept (almost too happy!) a bottle.  I followed Jane Mason’s good advice about introducing him to the bottle once feeding was established, but not leaving it too late that he’d refuse any alternative to the breast.
Thanks MAM!

And whilst we’re talking breasts, I would also recommend you support your girls with a well-fitting nursing sports bra.  I started wearing my Hot Milk sports bra during pregnancy but it has really come into its own since Ben was born.  Don’t underestimate the need for support and easy breast-feeding access after a workout is a boon!
But I feel like I’m going from strength to strength, re-discovering  my previous levels of fitness and, as my postnatal fitness improves, I have more energy for Ben too!

*haha someone did, sorry Mum!!!!!