There are so many major adjustments to make when you’ve just become a new Mum and the immediate post-natal period can be quite challenging in many ways. So getting your pre-pregnancy body back, or regaining some of that much longed for energy you previously had can be somewhat of a distant dream for many women. For some, your new post-baby body is a sign of womanhood and for others it can come as quite a shock after the initial euphoria of childbirth and meeting your baby has worn off and you may well be ready to start doing something about it. So where do you begin?

Seek Help

Speak to your midwife, Maternal & Child Health Nurse or GP about your specific needs for recovery as soon as you can after birth. It is important to consider things like; the type of birth you had (e.g. Cesarean or episiotomy), any existing health conditions, iron levels/blood loss etc. before you start jogging 2 weeks after giving birth (although good luck to you if you feel up to it!).  

Don’t rush it

Childbirth (whether it be vaginal delivery or cesarean), as wonderful and natural as it is, is a fairly traumatic experience for your body to go through, and one that may require more healing time than you think. So don’t be surprised if you just feel like resting, getting to know your baby and managing the art of breastfeeding for the first few weeks after birth.

Relaxed by Relaxin

Remember that your body still has high amounts of relaxin, a hormone that brings about softening of the tendons & cartilage during pregnancy, helping to separate the pelvic bones so your baby can pass through the birth canal. Relaxin is produced from about the fourth week of gestation until several weeks, even up to 3 months after birth so it is not recommended to partake in weight bearing or vigorous exercise during the last stages of pregnancy and for at least 6 weeks after birth as the loosening effect of relaxin makes your joints more susceptible to injury.

Taking care of YOU - essential for your recovery

• Avoid high impact sports that require rapid direction change like netball or tennis
• Avoid over-stretching as you may cause damage to your ligaments
• Avoid lifting heavy things (it’s generally recommended you don’t lift anything heavier than your baby for two weeks after vaginal birth & 6 weeks after Caesar), even a load of wet washing in the basket may be too heavy so ask for help
• Start off with small amounts of exercise, 10 minutes a day can gradually increase to 15, 20 etc. until you feel up to a full 30-45 minute workout
• You may need to have a supportive sports bra properly fitted as your breasts will no doubt be a different size & shape to what they used to be. Also avoid underwires to avoid compressing milk ducts and causing a blockage (which can lead to mastitis)
• It is not advised to lose weight rapidly while breastfeeding – ½ kilo per week is sensible and a maximum of 1kg per week is healthy for your baby
• If you are exercising to lose weight it is important not to put too much pressure on yourself - have a realistic goal and don’t be guided by anyone around you or images of celebrities you see in magazines - it may take months or longer
• Eating a healthy diet is as important as exercise for mental and physical wellbeing or weight loss
• Drink lots of water. If breastfeeding make sure you have a bottle of water beside you before you sit down for each feed

What exercise can I do when?

First Stop – Pelvic Floor

In most cases it’s favourable to test out your ability to do some pelvic floor exercises as soon as you can after birth, especially as this helps speed up the healing process.

• Draw up your pelvic floor muscles as though you are trying to stop urinating
• Count to 5 while you contract, hold for the count of 5 and slowly release back down to the count of 5
• Try a faster movement, up for one, down for one
• Repeat each contraction 5-10 times
• Repeat each set several times over the course of the day
• It can be difficult to remember so it might help to put some post-it notes around, in your pantry, in the car, on the back of the toilet door or near the TV.
• You can do these exercises during your normal activities anytime of the day

There are three sets of muscles here, around your urinary tube, vagina and anus. With practice these can be isolated and contracted individually but for now it is important that you concentrate on contracting the muscles around your vagina.

Also make sure your other muscles groups such as your buttocks and thighs are relaxed

Why is your Pelvic Floor important?

Your Pelvic Floor essentially helps to hold everything in your lower abdomen in place. It is a layer of muscle that attached to the pubic bone & coccyx (tailbone). A weak pelvic floor leads to incontinence later in life. Some women experience this after childbirth as their pelvic floor may not return to its former strength or may have been weak to begin with, meaning a burst of laughter, jumping around with the kids or going for a jog can cause some urine leakage. 

You can test your pelvic floor strength by jumping or coughing with a full bladder.

Abdominal Muscles

As your belly grows during your pregnancy your abdominal muscles are separated down the middle. If you visit a physiotherapist during your pregnancy or immediately after the birth they will generally check this for you.  If you are unsure about this you don’t have to make a special trip to the physiotherapist, you can ask your midwife, MCNH or GP next time you have a check-up. After your baby is born it is important to wait until after 6 weeks before you start doing crunches or sit-ups to prevent doing damage to your abdominal muscles.

Immediately after birth

• Help your abdominal muscles along by pulling your bellybutton towards your spine & hold, start with short intervals (10-20 seconds) & increase, eventually you’ll be able to do this for much longer as your core strength increases. Do this while you are lying, standing or sitting, always being aware of posture. Practice this at the same time as your Pelvic Floor Exercises.

Once the separation in your muscles has returned to normal

• Move onto sit-ups. Lie on your back with knees bent & hands on thighs. Slide your hands up to your knees raising your shoulder blades off the floor. Return back to starting position & repeat 10 times. Do 3 sets of 10, then move up to 3 sets of 15, then 20 over a period of weeks as your muscles build or regain strength. Make sure you contract your abdominal muscles during this exercise & not use your back or shoulders to raise your body.

You may have gained weight all over, but for many people the tummy is a particular area of concern. Be aware that no amount of sit-ups or crunches will help without a sensible exercise regime and healthy eating plan.

Your Spine!

After the long pregnancy journey there doesn’t seem to by much reprieve for your poor back after your baby arrives as everything you do puts pressure of it. From changing nappies, putting your baby in and out of their pram or cot, bathing, breastfeeding or lifting the pram in & out of the car, your back is constantly under strain.

Increasing your core strength is an important way to protect your spine & improve your posture.

• Start by using the technique described above (pull bellybutton to spine)
• As your recovery progresses you can move on to more intense exercises such as “the plank” – lie flat on your stomach, raise your body up so you are holding your weight on your toes & elbows keeping your bottom low & body flat, hold for 5 or 10 seconds & gradually increase to 30, 60 & 120 seconds

Important lifting techniques

• Bend your knees & use your legs to lift, not your back
• Keep your back straight, don’t arch over whatever you are lifting
• Keep your pelvic floor & abdominal muscles tightened
• Make sure the object your are lifting is close to your body
• Don’t lift and twist at the same time, lift the object then redirect yourself
• Whenever possible bring things to you by using benches or change tables rather than doing things on the floor where you have to be constantly bent over
• When breastfeeding bring your baby to the breast instead of bending over to meet him. There are specific breastfeeding pillows that help keep your baby raised. Find a comfortable chair that allows you to have your bottom to the back of the chair and keep your back straight

How do I take care of myself when I am so busy?

Finding time to exercise when you’re a new mum can be extremely challenging, here’s some suggestions that might help you out

• First and foremost, don’t feel selfish for wanting your own time and space!
• Remember your posture, stand tall, pull your bellybutton to your spine – you’ll look and feel so much better
• Use whatever time you can, when you can, lying with your baby on the floor is a good opportunity to do some mild stretching, pelvic floor exercises, leg raises or even push-ups!! (if you’re at this stage)
• Incidental exercise counts – use housework, cooking, going to the mailbox, sitting down or standing up as an opportunity to exercise, take the stairs, walk to the shops or the park
• Ask for help from your spouse, family or friends
• If you have the means, investigate childcare arrangements such as council run occasional care. This could give you three hours or so each week when you can make appointments or go to the gym
• Many gyms & sports stadiums have a crèche
• If your baby sleeps for short stints you could invest in some exercise DVDs that have 20 minute workouts
• Join a pram walking club or instead of meeting friends for coffee you can catch up at the local park & walk & talk
• It's probably part of your routine to pack some snacks for the kids when you leave the house, so make sure you have something healthy in your handbag for yourself, an apple or a container of dried fruit, nuts & seeds will keep you from buying something unhealthy

What exercises are best to start with?

Anything low impact that will increase your heart rate is beneficial for your circulation, mood and energy levels. These can usually begin when you feel comfortable but most health professionals recommend you wait until after the first month;

• Yoga – many schools or gyms have specific prenatal & postnatal classes
• Pilates – excellent for regaining core strength & shaping a lean & toned body
• Walk, walk, walk – take bub in the pram, you’ll both enjoy it & it’s a very effective way to burn calories. Good footwear is important
• Cycling – there are many bike /walking paths around that are safely out of the way of traffic and provide great scenery. A great way to reduce the impact on your joints
• Swimming – but not breast-stroke as the kicking action can be too harsh on the pelvis
• Light Weights - introduce & increase weights slowly to prevent injury
• Low impact aerobics or water aerobics – postnatal classes are available & a great way to meet other new mums

Important things to remember

• Start slowly, test your limits but don’t push them, build up to your former fitness level slowly or risk giving yourself an injury and prolonging your recovery
• Wear a properly fitted supportive bra & footwear
• Don’t do anything that hurts, if you are experiencing pain from an exercise of activity stop doing it and go back to your previous level
• Drinks water before, during & after exercise

Every woman is different

Some women lose weight simply from breastfeeding & others start losing it when they stop feeding, some new mums bounce back to their pre-pregnancy shape with very little effort and others have to work harder for longer. A journey that is one of health and wellbeing will be ongoing & involve lifestyle changes rather than dieting.

Putting you and your health as a high priority on your ‘to do’ list is as important for your family as it if for you. They want and need you to be healthy and happy, so don’t be afraid to take a break, pamper or indulge yourself with a quiet bath, a massage or facial when you need to.

If you have older children you can include them in your exercise and being generally active as a family will teach them important lessons they will benefit from forever.

Did You Know? You don't have to sweat it out at the gym for hours on end to lose weight! Short intense bursts of exercise such as sprinting (in the middle of a walk or jog) & weight training will keep you burning calories hours after the workout has finished - that's smart training!

Other Articles of Interest

Immediate Post-Birth Recovery - RICE

Exercise, Weight Loss & Breastfeeding

What about Post-Caesar?

Our Nutrition & Breastfeeding article contains information for a healthy eating plan.

If you are not breastfeeding you might want to check out the following articles for more nutrition info;

Improve your Health - Live your Life

CSIRO Total Wellbeing Diet

The Glycaemic Index