We got together with Maya Saffron a fitness trainer specialised in postnatal exercise to give you some useful tips to get you kickstarted back into fitness after having a baby.

When is ok to go back to exercising after having a baby?

  • Normal birth: if everything went well, as soon as 1-2 weeks
  • C-Section: if everything went well, a minimum of 6 weeks.

Maya: Both of the above durations are guidelines, from my experience with my clients, I can say that it totally individual.

Mum pushing a baby great way to get fit at Nurture Collective1.Walking with the baby

Walking is probably the best thing you can do for exercise you can do after giving birth, plus the fresh air is also great for both baby and you. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. … Unlike some other forms of exercise, walking is free and it doesnt require training. Our expert PT Maya Saffron recommends warming up with squats before you go for a walk to ensure you are firing your glutes correctly.

A Woman doing a Half Press Up for Nurture Collective Blog How to get back into Exercise After Having a Baby2. Strengthening your Upper Body

It is not necessarily something you immediately think of with motherhood, but new mums can often suffer with upper back pain from nursing and from lifting and carrying the baby.

In terms of exercise modified press-ups are great, use a bench or chair to reduce the effort required. This is one of the best exercises you can do prenatal and postnatal to help maintain strength in your upper body.

To avoid upper back pain when breastfeeding sit in an upright chair and use a wrap-around pillow to help support and free your hands. You can also try a pillow positioned in the small of your back or rolled-up towel behind your neck. This will provide postural correction when sitting for long periods of time.

A woman sleeping on her side Nurture Collective Blog3. The importance of sleep

We all know we need sleep as it plays a vital role in good health and well-being how ever with a baby waking often for feeds this can be hard so try to grab sleep when you can, if it means not prioritising the housework then so be it.

Getting quality sleep can help protect your mental health, physical health, quality of life, and safety. … During sleep, your body is working to support healthy brain function and maintains your physical health.

Mums to be lying on the bed doing exercise Mamas Postnatal Nurture Collective4. Core strengthening

It’s about functional holds that you can do whilst at home with the baby. A good way to start is with pelvic tilts and simple ab contractions: Lie down on your back with your knees bent, feet on the floor. Slowly tighten your abs and tilt your pelvis toward your head. Tighten your pelvic floor as you do this.

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Little boy modelling Hunter & Boo Our Maker of the Month blog Hunter & Boo at Nurture Collective

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