Exercising Postpartum
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I’m not an expert, but to me that sounds like you maybe need to start with your deep core and pelvic floor. I’d look up diaphragmatic breathing and pelvic floor work, there are YouTube videos you can follow along with at home and don’t require any equipment!
Highly recommend looking at some workouts on ‘pregnancy and post partum tv’. She is amazing! She also has good pelvic floor recommendations. You will be able to get back to your old workouts. For now, exercise looks a little different. Wishing you the best of luck!
Hey, you definitely need to be careful to not cause any issues. I've been concentrating on my pelvic floors religiously but I do have a prolapse, and then only have increased my endurance to 30 minutes walking and only trying to build it up. Literally yesterday only started to introduce lunges/ squats and then planning to do a bit of core from POGP website x
Grow with Jo on YouTube!! I started her workouts a few weeks ago and I definitely notice a difference! Plus a calorie deficit too, finally starting to lose some weight!
Also on the weighted ball comment, could you potentially have a prolapse?
I’m 8 month PP and have been going back to the gym from 6 month pp, I will say I was an active gym goer up until 5 months into my pregnancy, which was only due to moving house, and just other things took priority. However I have been going back 5 days a week, and I do weight training and I find this okay, this is the same as what I did previously! And for cardio I take my baby on a walk everyday, and I also do the stair master in the gym for 30 minutes twice a week!
@Frayere I do think it’s possible. I forgot to mention I had a tear and had to have stitches. It wasn’t a major tear, but I did have one. My baby is my first and I don’t have my mom to ask questions so I’m really not sure but now that you mention it I did feel heaviness in my vagina while I was healing as well
@Keara sounds like you could do, best to go and get checked as you wouldn’t want to make it any worse x
@Heather-Jayne that’s awesome for you! I do go on walks and have been since I gave birth, but I did t really workout while pregnant, I only walked. I’ve tried doing my usual exercise routine, or at least exercising in a way that’s familiar to me and that hasn’t worked for my body and where I am with recovery
@Frayere thanks for that, I definitely will!
Following because same, I haven’t im a sahm, I got pregnant with my first and left my job, then sadly lost him but I wasn’t ready to go back to work for Luke 5 ish months, then I got another job a month in found i was pregnant again and I’m high risk and am not supposed to be working while pregnant so I ended up leaving that job, I would’ve taken a leave of absence but because how short of a time I worked there I couldn’t, and then I was put on bed rest the majority of my pregnancy, my son is 10 months old almost 11, and I was making progress until we got the flu for the last two weeks and I lost all strength I can’t even do a sit up 🤡
yoga/pilates! low impact using body weight, plus a lot of exercises in pilates naturally work your pelvic floor
@Izzie should I look for postpartum Pilates, or is it fine as it is?
@Keara as someone with a prolapse, and the symptoms you're describing I'd honestly recommend seeing pelvic floor physio first and get sorted with pelvis floors. Focus on walking and increasing the pace and look at core exercises from POGP website as a leaflet and start there. Pilates/yoga is definitely a go, but if you're feeling heaviness etc you want to sort that out first before doing Pilates. I am a physio (not pelvic floor) and a Pilates instructor myself x
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@Amanta yall are all making me feel so grateful I asked other moms because I didn’t know any of this. I thought it was naturally supposed to be more difficult since of course I had a baby not too long ago, but the feelings I felt from the jumping jacks were a little alarming
@Keara it naturally would be as you'd be deconditioned! It even surprised me how slow the recovery is and even though I know the exercise principles I'm finding it so hard to pace myself! x
No jumping jacks lol. Focus on core, mat based lying down exercises, there’s heaps. I literally lie down on the floor and kick my legs up and down
@Keara i’m not sure if there’s specific postpartum pilates, maybe just try beginner
@Kellie I know that now lol. Not again 😂
@Izzie I’ll do that! And I love your name btw! That’s actually my daughter’s nickname 🫶🏽
thank you! it’s my nickname name too, short for Isabella :)
@Izzie my daughter’s name is Isabela lol what a coincidence
I got no advice for you sorry. I’m struggling to get back active myself 😩 Just wanted to say hell yea for not posting incognito. Your def not alone in the struggle💜