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Post baby body
By Dr Lee Naylor
Regular exercise for the new mother offers a range of health benefits. These benefits include;
- Speedier healing and recovery from the rigours of the birthing process
- Faster return to your pre-pregnancy shape and level of fitness
- Increased energy to cope with the demands of new motherhood
- Reduced stress and depression.
If you are a first-time mother, you may be shocked at how your body looks after giving birth. Your pregnant belly was full, round and taut - but now it looks like a deflated beach ball, with no muscle tone at all.
Hands up if a day after giving birth to your beautiful baby, you’ve been convinced you must be having twins and the obstetrician has left one of your babies inside! This is completely normal (well perhaps not admitting this to your doctor), so don't panic. Over the next few weeks, your uterus (womb) will contract and help to flatten your tummy. Postnatal exercise can further help your tummy return to its pre-pregnancy shape, but be patient - this normally takes a few months.
Childbirth places tremendous strain on the body, even if the labour and delivery were relatively straightforward and free of complications. For the first week or so, resting and bonding with your baby are more important than pulling on your running shoes and planning to get back into that size ‘whatever dress by New Years, theirs plenty of time to work on your pre baby body return, wear your bump with pride for a little longer!
Another one of the often overlooked secrets new mothers forget to tell their friends is that, pregnancy splits your abdominal muscles down the middle. It is important to make sure your muscles have healed before you begin any vigorous abdominal workouts. To check, lie on your back with one hand on your abdomen. Breathe out, lift your head and shoulders off the floor, and clench your tummy. Feel for any gap in your abdominal muscles. If you are unsure, consult with your doctor.
Keep in mind that your ligaments and joints will be softened for at least three months following the birth, so avoid any high impact exercises or sports that require rapid direction changes. Vigorous stretching should be avoided too.
Breast feeding:
A widely circulated myth or opinion that is not true, is that all new mothers lose weight from breastfeeding alone. In fact, some mothers actually put on weight while breastfeeding. Research is very inconclusive in this area, however it seems that the women who are most likely to lose body fat from breastfeeding alone are younger rather than older, and didn't put on more than the recommended weight gain during pregnancy. The best advice is to rely on regular exercise and a sensible diet to lose weight, rather than expect that breastfeeding will trim the kilos for you.
Eating for two:
There is no need to eat more food during pregnancy however many women do and then find it difficult to remove themselves from the habit once their baby has been born. Experts recommend that, for the first trimester, a woman's kilojoule intake should remain about the same as it was prior to the pregnancy. During the second and third trimesters, the kilojoule intake could increase by about 10 per cent or so, which is about an extra 600kJ a day. Continuing to consume too many kilojoules after the birth of your baby, combined with the possibility you may find it difficult to engage in an adequate amount of exercise will lead to weight gain, not weight loss, just like anyone who eats more food than they burn.
Creating time for exercise:
Unless your baby does little else but sleep, you may be hard pressed to find both the time and energy for regular exercise. The challenges faced in trying to find time to exercise are similar to those of busy employees who are craving for a few minutes a day to raise a sweat and therefore finding those few minutes is the key. Some suggestions include:
- Don't be too hard on yourself if your exercise plans go awry. Just do the best you can, and remember - you will get more time to yourself as your baby settles into a predictable routine.
- Tummy and pelvic floor exercises can be done while you're doing other tasks, either sitting or standing. To help you remember, try performing the exercises whenever you do certain things, such as breastfeeding or driving the car.
- Walk your baby in the pram rather than use the car for short trips.
- A sensible, low kilojoule diet can help you shed any excess kilos. See your doctor, dietitian or midwife for advice and guidance.
Recommended postnatal exercises include:
- Brisk walking
- Swimming
- Aquarobics
- Yoga
- Pilates
- Low impact aerobic workouts
- Light weight training
- Cycling
Gentle tummy exercises:
As previously mentioned, pregnancy splits your abdominal muscles down the middle therefore it is important to make sure your muscles have healed before you do any vigorous abdominal exercises, such as abdominal crunches. In the meantime, you can tone your tummy by performing an exercise that strengthens the deepest muscle layer (transversus abdominus).
You can perform these exercises lying down, sitting, standing, or on your hands and knees. Keep your lower back flat. Breathe out, and draw your belly button back towards your spine. Your lower back shouldn't flex or move. Hold this position and breathe lightly. Count to 10. Relax, and repeat up to 10 times per set. Do 10 sets, as many times per day as you can.
Progressive tummy exercises:
Once the gap in your abdominal muscles has closed, you can progress to more demanding exercises. Lie on your back, with bent knees and both feet on the floor. Put your hands on your thighs. Breathe out, contract your abdominal muscles and lift your head and shoulders off the floor. Slide your hands towards your knees. Only aim to get your shoulderblades off the floor. Keep your head and shoulders stable. Hold the position, then slowly ease your shoulders and head back to the floor. Repeat up to 10 times for one set. Perform around three sets per session.
Exercise for the lower abdominal muscles:
The lower abdominal muscles are located below your belly button. To work these muscles gently, make sure your abdominal muscles have healed. Until the gap is closed, only perform the 'gentle tummy exercise' option. Lie on your back with your knees bent and both feet flat on the floor. Contract your abdominal muscles. Slowly slide your feet away from you, aiming to straighten both legs. The idea is to straighten the legs without arching your lower back. If your back starts to arch, stop and slide your feet back towards your bottom. Aim for 10 repetitions per set. Perform around three sets per session. As your lower abdominal muscles get stronger, you'll be able to slide your feet further and further away.