Can you really find the time to exercise as a new mum when basic tasks like eating and tidying seem like Mission Impossible?
If you have minimal time, then working out with your baby can be the perfect option. It’s a great time saver too as it means you get two tasks done for the day. Played with baby and got some well deserved ‘ME TIME.’
Just don’t jump straight back into working out with baby, as both of you are not quite ready for that!
First you need to ensure that essential core function has been established, and you can hold proper technique during functional exercises. If you can do this, then you can start to include baby into your Fit Mum workouts.
If you add the extra weight of your baby too soon and without proper core function it may increase the pressure/strain on your pelvic floor and core muscles and be detrimental to your recovery.
If you are not sure about your own core function and strength click on the links above or please ask in the comments.
For the exercise set below depending on the time you have available, you can repeat the circuit 1 – 3 times through.
If your baby is settled, put them down on the floor so you can concentrate easier on your technique and core breathing.
When holding your baby and if they are less than 12 weeks postnatal keep them close into you. This is to avoid extra pressure on your pelvic floor muscles but also to ensure baby has good support too.
Due to your baby’s muscular development, I don’t recommend exercising with your baby until they are more than six weeks old.
Remember you need to keep full support of baby and you can even use some of the exercises to gently soothe and settle them.
I like to use this exercise as a warm-up so only include your baby if you have to.
Concentrate on your core and floor muscle activation as you exhale and come up back up to standing.
If you have ANY pelvic floor muscles issues, pelvic pain or find you can’t control the load place baby down and try to master the move first without the extra weight and movement of baby.
I often don’t advise squats until 4-6 weeks post birth and then only once optimal core function and improved tecnique have been established.
Support squats are often a good place to start.
4 Point kneeling Supermans
I would avoid this exercise if your Diastasis measures greater than three finger, is deep (so past first knuckle) and minimum tension can be felt.
Alternating Lunge Backs
Again if you cant perfect your technique without a weight then don’t add your baby. Also avoid adding weight if you have any knee pain, joint discomfort. Try and focus on your technique first.
Only do once Diastasis is Functional
Side lunge out to the side and then push back to the centre, you can alternate or do on the same side for 8-12 reps.
Drop downs or Leg Slides
If you have a more significant DR and minimal core strength opt for a leg slide instead of the dropdown. Alwasy focus on perfect core activation as you exhale through the leg slide or drop down.
For a specific and complete postnatal program and guide check out our 12 week program Birth2FitMum .
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