Pregnancy and Fitness, Part 4: Postpartum Exercise
How do you safely return to exercise after childbirth?
By Kristen Latteri
Now that we’ve talked about prenatal training- both prepping your inner core as well as mobility/endurance training for delivery- let’s talk postpartum fitness.
First and foremost, you must be cleared to exercise by your doctor. This typically occurs at a postpartum checkup 4-6 weeks after a vaginal delivery and 8 weeks after a c-section. In my experience, once this clearance is given, you’re on your own, left wondering what to do. What’s safe? What’s best? That is certainly overwhelming for many of us!
In prenatal training, we train with the specific goals of pregnancy, labor and delivery, and early motherhood. Likewise, there are specific goals for postpartum training: recovery from pregnancy and labor, effectively performing the tasks of early parenthood, and ultimately returning to your favorite activities.
Step One: Restore proper breathing function.
This first step cannot be skipped or rushed. Here, you will restore and strengthen the deep inner core muscles. The focus is on recovering the abdominals and pelvic floor that have been worked to the max during pregnancy and childbirth.
Core Canister Pump breathing. This is essential to rebuilding a strong foundation for maintaining neutral alignment throughout the day and getting back to doing what you love.
Start in a seated position or lying down on your back.
Inhale through the nose. Think about:
expanding your rib cage 360 degrees, and
relaxing the pelvic floor.
Exhale through the mouth and feel:
the ribcage close, belly button draws closer to the spine, and
the pelvic floor draws in.
Note: If you read part 1 of this pregnancy and fitness series, this breathing technique will be familiar. During prenatal training we focus on 360 breathing and pelvic floor activations separately. With the postnatal goal of core recovery, we’re focusing on restoring the compromised muscles, so we focus on engaging the pelvic floor and transverse abdominis at the same time.
Step Two: Incorporate breath into movement, the right way.
Once you’ve learned this breathing technique, it’s time to incorporate the breath into movement and practice maintaining neutral alignment. Here are a few of exercises that are great for postpartum recovery.
Knee Lift. This is a great place to start because your spine and pelvis are completely supported on the mat.
Start lying on your back with your knees bent and feet hip distance and parallel on the mat.
Inhale to prepare.
Exhale as you lift the knee up and place it back down on the floor.
Inhale, exhale, and repeat on the same leg. Start with 3 on each side.
Your hips should stay totally still. Think of your thigh bone moving through the hip socket.
Glute bridge. I love this movement for postpartum clients because it strengthens to glutes and core but does not place pressure on the lower back.
Start lying on your back with your knees bent and feet hip distance and parallel on the mat.
Inhale to prepare.
Exhale as you squeeze your glutes and lift your hips off the mat and back down.
Inhale, exhale and repeat. Start with 6 reps.
Hip Extension. This will help you practice maintaining stability while working against gravity.
Start on your hands and knees. Wrists under shoulders and knees under hips.
Spine is neutral. Press the floor away from you so you are not collapsing into the shoulder.
Inhale to prepare.
Exhale as you move one leg directly behind you maintaining contact with the floor and then return to the starting position.
Keep the spine and pelvis stable throughout the exercise.
Repeat 3 times on each side.
Each person's recovery will be a bit different and definitely requires some patience. But once this stage of training is complete and a stable foundation has been built, you’ll be able to gradually add more intensity and advanced core exercises to your program.
Meet the Author
Kristen is a NASM certified personal trainer who also holds a masters degree in social work from Fordham University. She has a strong interest in the interconnectedness between physical health and mental well-being that led her to pursue a career in personal training. Kristen works to promote healthy and happy lifestyles by coaching her clients through safe and fun workouts designed to help them achieve their personal goals.
Growing up as a competitive figure skater and ice hockey player, movement and physical fitness have always played a central role in her life. Kristen is an avid snowboarder and enjoys spending time outdoors hiking and biking with her family.
“I love helping my clients reach their wellness goals by designing fitness programs that can be incorporated into a balanced lifestyle. My goal is to make working out a fun part of your routine!”
