Getting back into shape

Last updated: 19 Jan 2010

Nine months on and nine months off - find out how to get back into shape after giving birth with Rachel Berg

It takes nine months to make a baby and for most women, doing the right exercise and eating a healthy balanced diet, it'll take at least the same to get back on track. It is totally unrealistic to suggest that new mums will zip back into their pre-pregnancy jeans within weeks of delivery.

GET THE GREEN LIGHT

You need to get permission from your GP to re-start your exercise routine. (it will be about six to eight weeks after having the birth or ten weeks after a Caesarean section.)

After six weeks of motherhood your focus should be on having an enjoyable workout and one that puts you back in tune with your body. Try not to overdo it. If you're tired, there could be a risk of injury, as your joints and ligaments are still soft from the hormone relaxin. The effects may continue for up to six months after the birth, so be careful when stretching and keep a good posture at all times.

WHAT TO WEAR?

A good sports bra is a must. A badly fitted bra can cause mastitis. Your breasts will need support during activity and it can help reduce the risks of stretch marks and discomfort. If you're breastfeeding, use breast pads and try to feed before exercise. Exercise improves circulation helping problems such as varicose veins but wearing tights can give extra support. Never be uncomfortable.

HAVE A DRINK!

Drinking plenty of water - before, during and after exercise especially if you're breastfeeding is a must.

SNEEZE WITH EASE!

Many mums may feel that leaking when sneezing it is part and parcel of motherhood but this is simply not the case. Your pelvic floor muscles, like any other, can be trained so you can do the things you want to do without wetness or worry.

JELLY BELLY

Every woman's main concern is her tummy. There is no quick fix but by thinking about your posture, walking tall and drawing in the tummy lightly will help to realign the stretched muscles and will help to re-activate your core muscles.

MUMS ON THE RUN

Sweating but not jumping is the way to burn off the "baby fat" around the waist. DON'T go running round the block! Your ligaments are still softened and stretched from relaxing which means that the scaffolding that supports your ankles, knees, back and joints could buckle and bow under impact. If you run when your pelvic floor is in this state you may experience stress incontinence (leakage!). More seriously, you increase the risk of a bladder prolapse, which is when the pelvic floor muscles cannot support the bladder in its correct position. This may need physiotherapy or even surgery to repair.

ACTIVITIES TO TRY:

Steady-pace walking with your pram. Aim to achieve this for at least 15mins per day. If you can speak a full sentence comfortably then you are not pushing hard enough!

Swimming: Once you have had your GP check and your body has fully healed get someone to mind the baby and pop to the local pool for some ME time. Invest in a pair of goggles so you can swim in a more streamline position. (If breast feeding try to feed before the session and wear a support bra and breast pads under your swimming suit.)

Postnatal specific exercise class: Find a postnatal specific Fitness, Pilates or Yoga instructor.

Outdoor buggy workout sessions offer a challenge that's safe but satisfying and what's more baby comes too so no child care concerns.

THINGS TO AVOID - Before 6 months (Longer if breast-feeding)