by Eliza Sterling

Transitioning into motherhood can feel like an unchartered territory, especially when you’re trying to balance your fitness needs with the demands of being a new mum. Yes, it’s essential to regain physical strength and resilience after childbirth, but it’s equally important to ensure this process is approached thoughtfully for your body’s safety. Expert fitness coach and new mum herself, Samantha Wave, from Mothers’Nurture, generously shares her advice.

Your first and most prioritized workout as a freshman in mum-town (apart from endless admiring of your little one), should be focusing on your pelvic floor exercises. Once you have acclimated to your first week post-childbirth, gently begin exercising your pelvic floor in tandem with your breath. With every feeding session, try doing five holds of 10 seconds each as you exhale, followed by 10 quick pulses on another exhale, ensuring full relaxation of your pelvic floor between each effort during inhalations.

After you receive the go-ahead from your physician at the post-birth check-up, you can progressively immerse yourself into more comprehensive exercises. In the initial period, managing time might be a bit tricky, so weave mini workouts into your routine. This could be 10 pelvic tilts while changing diapers, or 10 squats when your bubba drifts to sleep.

If you were an avid gym enthusiast pre-baby, getting back might seem daunting, especially if your gym isn’t designed to accommodate a baby. Don’t fret! Use the comfort of your home to your advantage. Bodyweight workouts or using common household items like water bottles, canned foods, or even the pack of diapers, can give you a splendid workout.

Adapting to a Changed Posture

Pregnancy and newborn caregiving can alter your posture, thanks to the bodily changes during pregnancy and the marathon cuddling and feeding sessions post-birth. Tailor your workouts to gently stretch your chest, shoulders, and neck, while simultaneously strengthening the upper back and core muscles for good posture. Resistance bands can be particularly beneficial for these exercises.

Becoming a mother is a life-altering experience that can seem overwhelming. So, don’t let comparison steal your joy. Cherish every bit of progress as your own post-baby milestone and celebrate it. Remember, you and your body have run a proverbial marathon – have patience and give yourself some grace; you’ll get back on track at your own pace!

Samantha Wave is a health coach for Mothers’Nurture, a team of health experts, primarily mothers, offering specialized wellness guidance for pregnant women and new mothers. Samantha passionately believes in the transformative power of strength training and mobility workouts for postnatal women, both for their physical robustness and enhanced mental wellbeing.

maternal fitness, post-pregnancy workouts, pelvic floor exercises, fitness for new moms, at-home workouts, posture adjustments, new-mum wellbeing