Working out is a breeze. Said no parent ever! When you're juggling things as a new mum, working out post pregnancy is the last thing on your mind (especially when you can't even find time to eat your lunch in peace!). But hey, squeezing in some postpartum fitness is crucial for your mind, body and health, as well as a fantastic opportunity, to alleviate stress and reduce anxiety.
Fitness coach Shakira Akabusi and founder of StrongLikeMum has been challenging stereotypes surrounding pre- and postnatal health for the past few years, shares her top fitness tips for new mums.
The inspiring mum of four says: "Exercising after birth can help us with our physical and mental wellbeing. Motherhood can be a time of great change, and exercise can help us to reconnect with our body and mind. Physically, exercise can help us to reestablish good core support and pelvis floor health, as well as allow us to move more easily throughout day to day activities and improve our energy levels."
Current guidelines say that you can begin with pelvic floor exercises and walking, as soon as you feel ready after birth. However, Shakira recommend her clients should wait for their 8 week GP check before starting further exercise.
She suggests the first three aspects of exercise new mums should focus on are breathing, posture, and pelvic floor. "Breathing is often overlooked but if done correctly, helps our core function more efficiently" she says.
Here, Shakira shares with us her postpartum exercise tips to help new mums feel their best:
1. BREATHE DEEP
To take a deep inhale, lie back on the floor, release your shoulders, relax your jaw and let go of any tension in your body. Inhale and expand your ribcage, relaxing the pelvic floor and drawing the air in. Allow your shoulders to stay relaxed, ribcage to expand and pelvic floor to release, this is known as a 360 degree breath. To exhale, use a gentle ‘ffff’ sound, slowly releasing the air, drawing up the pelvic floor and engaging the deep core muscles."
2. PELVIC FLOOR FIRST
Aim for 5 minutes of pelvic floor and deep core exercises at the start and end of the day for 3-5 days a week. Pregnancy can create changes in our core, such as diastasis recti - separation of the rectus abdominal muscle at the front of our core and a tilting of the pelvis. Once you have been cleared for exercise, finding time for a 20-30 minute workout 3-5 days a week is ideal, but let’s bear in mind how active motherhood can be on it's own; walking to the shops and taking the stairs, are all great ways to keep active.
A great exercise for overall postpartum core support is the Bird Dog (pictured above) which works the pelvic floor and surrounding core muscles. Begin on your hands and knees in the box position, knees hip width apart, hands placed directly under your shoulders, shoulder width apart. Inhale (as above) and on the exhale, draw up your pelvic floor, extending the opposite arm and leg out directly in front and behind you. Avoid lifting the leg too high and only lift your heel in line with your hips. Inhale and bring your arm and leg back in. Repeat on the other side.
3. DO WHAT YOU LOVE
Some weeks you have more time and energy to exercise than others, so listen to your body, honour your body and give it the time to rest and replenish. It’s also key to choose an exercise you enjoy, so that it doesn’t feel like a chore you have to find time for. To sustain an exercise plan it’s crucial that you enjoy what you are doing.
4. TRY AT-HOME WORKOUTS
There are so many exercises we can do from home, without equipment or with a resistance band or yoga ball if you have one. Using a chair or a sofa is also a great way to create levels and progress or modify the intensity of exercises. We can also change the intensity of an exercise by altering the speed and amount of repetitions we perform. That being said, some people prefer to go to the gym and enjoy the environment. Lifting weights and resistance training has so many benefits. You can also buy a small selections of weights if you feel more comfortable exercising at home.
5. FOOD MATTERS
Refuelling after exercise is important to help sustain the efficiency of all our body functions, including the energy levels we need throughout the day. If you’re breastfeeding you'll need the right food to support breast milk production and supply. A well-rounded diet is always best including protein, carbohydrates, fibre and healthy fats. After working out, snacks that contain carbohydrates and protein are great, including eggs, whole grain bread, smoothies the include vegetables alongside fruit, bananas, nuts and seeds, lean meats and oatmeal. Also make sure to stay hydrated as this is important to maintain breastmilk supply.
6. FIND YOUR TRIBE
Community is so vital for new mums. I found my local friends such a comfort and support for both my physical and emotional wellbeing in early motherhood. Often it was because friends were going out walking, that I found myself outside with a new baby. Studies have found that having a workout partner can improve our motivation and help us stay on track with an exercise goal. Plus, it adds to the fun! Having the support of other women who may be able to relate closely to how you are feeling can help us to build confidence and ease anxiety and stress.
About the expert
Shakira Akabusi, is a pre and postnatal fitness expert, speaker, writer and founder of StrongLikeMum. As a mum of four, Shakira has combined her professional expertise and her personal experience to support women throughout their pregnancy and postnatal journey. Acutely in-tune to the importance of physical and mental wellbeing, Shakira is on a mission to shatter the stereotypes surrounding motherhood, in particular body image, exercise and mental health.
Keya Modessa, is our Senior Digital Writer and brings over a decade of experience from the digital realm to Mother&Baby. As a mother of two, Keya understands the joys and challenges of modern parenthood and uses her own experience, to give practical advice. Keya has worked across national publications including glossy women's mags, Food and Travel, and more recently as digital lead for Muddy Stilettos.
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