The first and most important thing to say is PATIENCE. It took you nearly ten months to grow this baby and it’s unfair on yourself and unrealistic to expect to be fit and strong in ten days’ time, especially whilst caring full time for a demanding baby.
Next, the most important thing to do is work on your pelvic floor. This can be done as soon as your baby is born. It is SUPER IMPORTANT to move your pelvic floor muscles through the whole range of movement, not just endlessly squeezing to lift, it needs to be released too.
Inhale release
Exhale lift the pelvic floor and draw tummy in
Posture is the next big one to think about. Feeding often leads to stooped shoulders and we have all done the tired trudge with a buggy, shoulders hunched against the rain. Sit up, roll your shoulders back and down. Breathe. You’ll feel better already.
Once you’ve thought about the above then I would suggest a few walks with your baby. Fresh air and moving your body is also great for mental health. It doesn’t have to be a 3 mike hike. Just little bits, with great posture will be a fantastic start. Have a faff with the height of the handle so that your back is straight and you can stand upright. When going up a hill, try not to stick your bum out, but stay in great posture, push with your legs and off you go.
Great pics from XO Three - do look here for more details
After your six week check, you will probably have the all clear to exercise from your GP. The check is time-limited however so they don’t check scars (unless you specifically ask) or pelvic floor function. A great next step is to get a full MOT done by a women’s health Physio. I recommend Lisa and Nicky. Hugely knowledgable women who can help you back to full health.
At six weeks after your baby is born you can start appropriate post natal exercise. So post natal yoga, Mother and Baby Yoga, buggyfit, post natal Pilates etc or specific fitness sessions with a personal trainer. You absolutely need someone who’s had post natal training however - it’s such an important area to get right. I recommend Anna Coe and Zoe Cowell Jones as particularly excellent personal trainers if you’re going down that route. A class setting can be wonderful for meeting other mums as well as moving your body.
In the post natal period it’s helpful to think about having nutritious snacks in the house because you will be hungry.
Post Natal snacks
Including
hummus and pitta bread
wrap with peanut butter and banana
Hard boiled eggs
Cheese and crackers
Nuts and dried fruit
These suggestions from Catherine Lippe, a local Nutritionist.
Tiredness and breastfeeding make you hungry. It’s ok to eat. You need to eat. You will gradually lose weight by being active and mindful of food and body. But right now, in the immediate post natal period, you need to get through the days.
If you have any other questions, do let me know.