So you have just become the new mother of bouncing baby boy or girl. The last 9 months has been damn hard work except for eating whatever you want, whenever you want. Now that baby is out it’s time to start looking after yourself again. It is very important to start exercising as soon as possible and by this I don’t mean 5km runs, I mean slow and steady reintroduction to physical activity. Sorry did I say it’s very important? I meant YOU MUST make time for exercise after your birth.

Your child will require you to be at your top physical condition over the next 15-20 years as they grow up. It is very important to your child that you are healthy and that you pass those healthy living methods onto them. So here is a step by step guide of what you should be focusing on in the months after your pregnancy in the way of exercise.

Weeks 1 – 6

Your abdominals have been stretched from carrying your baby and your pelvic floor from the child birth. The exercises I list below are also suitable if you had a cesarean.

• TVA Breathing. This exercise will repair your TVA (Transverse Abdominal) and pelvic floor and prepare them for future exercise.
  • Start lying on your back with your knees bent like you are about to do some sit ups.
  • Breathe out deeply expanding your stomach. The first 2/3 of the breath should expand your stomach and the last 1/3 should expand your rib cage.
  • Breathe out sucking your stomach in. Imagine sucking your belly button through to your spine. At the same time imagine squeeze your pelvic floor (like you are holding on for number ones AND twos).
  • The breathing may feel backwards, but this is actually how we are meant to breathe.
  • You should feel your muscles tense in your lower abs.
  • Hold your tummy in for 5 seconds before breathing in again and restarting from the start.
  • Remember to squeeze your pelvic floor as well.
  • Repeat this 10-20 times.
  • Take a short rest and then repeat the steps 5 times. So 5 sets of 10-20 reps.
    
• Toe Taps. Once you have mastered your TVA breathing move onto this exercise.
  • Start with 10 TVA breaths to get your TVA activating fully.
  • Keep in that position as you move onto Toe Taps.
  • When you breathe out and squeeze your tummy, lift one foot about 5cm off the ground keeping your TVA activated (tight).
  • Hold for 5 seconds before slowly lowering.
  • Take another deep breath in expanding your tummy.
  • On your next breath out repeat the process with your other foot.
  • Remember to squeeze your pelvic floor as well.
  • Repeat 10-20 times.
  • Like the TVA Breathing repeat 5 sets per day. You only need to start with TVA Breathing on the first set.
• Outdoor exercise like walking
• Water based exercise (provided any wounds have healed) like swimming or water aerobics
• Indoor exercise like yogo and pilates
• For the best recovery I would recommend doing your ab exercises plus swimming or walking everyday if possible.

Weeks 7-12

Now your abdominals will have began healing up nicely. If you haven’t moved on to Toe Taps, now is the time. We will introduce two new exercises and your range of other exercise available will increase.

• Supine Hold with pelvic tilt. Add these new exercises on top of your toe taps.
  • Lie in your TVA breathing position on your back,
  • Keeping your shoulder blade and your feet on the ground, lift your hips up by squeezing your glutes.
  • Hold this position for as long as possible. As a long term goal aim for 60 seconds.
  • Repeat this exercise 5 times with a short break in between.
  • Oh, and remember to squeeze that pelvic floor.
• Mini Crunch. Now your abs are healing nicely we’ll at the exercise to give them some more strength.
  • From the TVA Breathing position try to lift your head and shoulder blades off the ground.
  • Keep your head tucked.
  • Your hands should be sliding along the ground to your feet.
  • This is a very small movement, you should be aiming to produce a large contraction in your abdominals.
  • Hold for 5 seconds be lowering back down in a controlled manner.
  • Repeat 10 – 20 times with 5 sets total.
• You may now include other outdoor exercise like bicycling and power walking and indoor exercise such as light aerobics and light resistance training

Weeks 13+

From this point you may ease yourself back into any previous exercise you were doing before your pregnancy. If you weren’t exercising before hand now is a great time to start. There are plenty of young Mother’s fitness groups around as well as plenty of classes you can attend to get the ball rolling. Group fitness is a really fun way to get into a fitter lifestyle.