First thing first….you’re a new mum, CONGRATULATIONS!! Now then, the thought of exercising probably isn’t high on your priority list. I would say it would come after feeding routines, sleeping routine, eating timetable, washing, hormones and of course your sleep to focus on! (Sleep? What’s that?!)
Pregnancy, birth and the early baby stages are physically and mentally demanding, plus, you may feel like you’re out of shape and therefore afraid and more than self-conscious to get back in the gym.
Relax! We’re here to help you with some great training tips for brand new Mums. If this article rings true then you need to book in for a trial class, and let us help you get started.
- Be Happy and Grateful: Seriously, that’s a great place to start – you’ve just had a baby so there are lots to be happy about. You’ve got plenty of time to focus on fat loss so don’t stress about the need (or want) to get down to a size 0. Time really does fly when you’re a first-time mum, so remember and focus on what really matters and don’t miss out on precious moments by fretting over a few extra kilos. How about we focus on these things for now: the miracle of human evolution/pregnancy and YOUR wee bundle of joy.
- Be patient: 2.Your body has been through an ordeal and it’s really important that you allow yourself time to properly recover. Whilst you may be keen to get back into your pre-baby shape, if you’ve had a C-section, you’ll need to wait at least 6 weeks before you can start any lifting or any vigorous exercise. Regular births can allow for exercise sooner but it’s still really important to take it slowly. Be patient with yourself and understand that you may not have the same energy or fitness levels as you did before and you know what? That’s ok!
- Get A Good Sports Bra: Your body has gone through numerous changes and if you’re breastfeeding, you will need to factor that in. Buy a good sports bra before you start training to ensure that you get the support you need and don’t feel uncomfortable.
- Book a Trial Class: Even if you were a fitness pro before your pregnancy, your workout may need to be adjusted by your Coach now you’ve had your baby. At INFERNO we are happy to give you a one-to-one where you can create new WODs, ask advice and learn how to ease back into training.
- Post-baby body focused exercises: Child birth can often cause weakened pelvic floor muscles so after you have allowed 6 weeks to pass, you can incorporate pelvic floor exercises into your new fitness routine. But be careful not to overdo it – and definitely no tummy crunches before your six-week has passed.
- Be careful with weight training: Childbirth, especially C-section or a birth that has involved stitches, can equal no heavy lifting for some time afterward. With CrossFit, there are plenty of effective exercises you can do without the weights. We recommend that you check with your doctor and one of our Coaches before lifting.
- Have fun: Training can be a great experience for new Mums who want to grab some time out and focus on working towards a new fitness goal. Most importantly, our gym offers a friendly and motivational environment where you will meet great people so have fun!
- Don’t Diet: We’ve all heard about (or used) the “eating for two” while you’re pregnant but what about after baby is here? You want to lose weight but you also have to keep your caloric intake to a reasonable level. According to the US Department of Health and Human Services, an active breastfeeding mother should be taking in approx 2,000 -2200 calories and you’d want to concentrate on healthy food choices. Remember to focus on foods that are satiating (higher protein and fats, lower carbs) meaning you’ll feel fuller for longer.
Ready to get back into training? We would love to have you! Get started now by clicking here to book into a FREE trial class.