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New mums are often asking me when they can return to classes after giving birth.

My response is always the same – it depends.

As no one pregnancy or birth is the same, how one recovers postnatally is equally as unpredictable.

Generally speaking, gentle forms of exercise which tone your pelvic floor and abdominal muscles in the weeks following the birth are encouraged.  But you may need more time than you think to heal from childbirth before returning to a full 60 minute class. This is especially true if you had a caesarean delivery.

PLUS Motherhood is already a workout! If you have extra energy for more movement and you want to do it safely (or while baby wearing), be sure to exercise in a manner that will not damage any core trauma you are healing from.

The DO’s

DO consult with your doctor or midwife before starting any postnatal exercise program.

DO consult a physiotherapist, exercise physiologist or other appropriately qualified fitness professional as to whether you have abdominal separation (diastasis recti).

DO gentle tummy exercises that work on engaging the deep core muscles or transverse abdominals and pelvic floor.

DO low impact exercise which does not put strain on ligaments or joints for at least 3-5 months postnatal due to the effects of the relaxin hormone during pregnancy.

DO aim for slow, gradual weight loss through improving muscle tone and good nutrition.

DO practice good postural alignment no matter your activities. Whether you’re wearing your baby, nursing your baby, or sitting at the desk paying bills, practicing good alignment can often be the key to healing any abdominal separation and pelvic floor issues.

The DON’TS

DON’T do vigorous tummy exercises that work the superficial muscles such as abdominal crunches or planks.

DON’T do high-impact exercises or sports that require rapid direction changes.

DON’T expect your fitness and energy levels to get back to “normal” straight away, increase the length of your workouts gradually.

DON’T push yourself too hard – if you feel breathless, slow down.

DON’T place unrealistic expectations around how many workouts you can fit in each week.

DON’T wear clothes that make you feel uncomfortable at the expense of “looking the part”.

Generally speaking, being kind to your body and enjoying the ebbs and flows of new motherhood should be a priority.

En Forme’s courses cater to postnatal women with qualified instructors in postnatal exercise, specifically in Pilates and Barre. Contact us here to find out more about how we may be able to help with your postnatal recovery.