Your postpartum exercise questions, answered. 🏃‍♀️

Are there any specific exercises ewe can do about correcting ab separation?

Hi Ashley! I’m three months postpartum and still have noticeable diastasis recti. I’m occasionally doing supported crunches but struggling to engage my core and seem to just use my neck. I’m walking daily and otherwise feeling fit but some alternative ab exercises or suggestions would be greatly appreciated! Thank you 😊

I’m 14months post partum with twins. 6cm ab separation right after birth and down to 2cm now. I’m so scared to exercise the core in case I make it worse! But I do have lower back pain I never had previously (very strong core prior to twinnies) so would love to know safe exercises I can do to improve the pain and bonus if it flattens my tummy a bit

C section pouch 😫 best exercises to get rid of it? X

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I second this! I’m 7 months pp and my core is so weak and my pouche is dreadful 😭

Following this too! My stomach is horrendous😫x

I’m currently 22w pregnant and trying to workout everyday, I am making sure I am not doing any exercises lying on my back, is there anything else I should steer clear of, squats/burpees etc etc, I am used to lifting weights so that is not new for me. Thank you 💜

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Just be careful of anything that puts too much pressure on your core and pelvic floor. Remember to exhale on the exertion phase of the exercise, pull your pelvic floor up and think about using your transverse abdominal muscles to pull your belly button in and up. Don’t hold tour breath either. If anything that involves jumping becomes uncomfortable remove them too. I lifted (CrossFit) pre pregnancy too and am still lifting and training at 27 weeks. I’ve taken out gymnastics like pull ups and also any jumping to protect my pelvic floor in recovery. Hope this helps x

22 weeks at the moment, I was swimming and doing spin before gyms closed and now looking to do another form of exercise. I’m not a natural runner and have never enjoyed it before but thinking it could be a good idea to start couch to 5k, is it a good idea to start doing something that I find really difficult?

11 weeks pp and I have a mummy pouch and wanting to know the best way to get rid of it and how much/ what exercises I should be doing ?

Hiya! I’m currently 23+2 weeks pregnant and I am yet to start exercising apart from walking. I really want to do something because I saw a picture of myself yesterday and I’m not happy 😭 Can you recommend anything that I can start now that I’m halfway through my second trimester? I’ve heard about pregnancy yoga but?? Thanks for any advice!

10 weeks post partum and I think I only have 2cm ab separation gap but have not been checked out so could be completely wrong, safe exercises to do to correct or not make this worse would be appreciated, also I have had tightness in my right hip/pelvis since birth which wasn’t there before so I would be keen to receive ideas to ease this - it currently prevents me lying on my front in bed and twinges each time I stand up after periods of sitting x

Can postpartum exercising impact breastfeeding? Are there any workouts that are better to avoid in the first 3/6/9/12 months? Thanks!

Hi, I’m almost 10 months post partum, I was 70 kg Pre pregnancy, after pregnancy 80kgI’ve lost 12kg but my belly is still bulging and loads of saggy skin, I’ve done soo many tests to check if I have diasis recti and I don’t seem to think I do how can I get rid of this? Thanks

7 weeks post partum and normal Delivery, when can I start something different from hipopressive??

Best excercises for toning and flattening tummy after C-section. I'm 18 weeks pp and back to being a size 8 so don't really need to lose too much weight but I have an annoying tummy pouch that won't go and my tummy in general is quite wrinkled with no muscle tone. Is there anything you recommend I do? Thank you!

Hello, I’m currently 18 weeks pregnant and I was wondering how many kms can I walk per day? Is 10 km too much ?

I’m almost 20 weeks postpartum and I’m loosing weight! My issue is my stomach n how I just have loose skin and need to tighten my core. What can I do at home to help?

My little guy is 3 1/2 months and now that our state has relaxed with our COIVD restrictions I’ve been wanting to work out and go on jogs more. I was never a big into fitness before I was pregnant and let’s be honest the only reason I don’t get winded going up the stairs anymore is because we have them in our townhouse now. How do you find the opportunity and motivation to workout with a fussy newborn and you’re always tired?

I am currently 7+1 weeks pregnant. I want to start exercising with this pregnancy, but I've never worked out while pregnant and wasn't working out prior to conceiving this baby. What exercises can I do that won't cause harm to the baby? Easy ones preferably because i work full time and it's hard to find time to exercise.

Hi, I’m almost 11 months post partum, I was 125 Pre pregnancy, after pregnancy 150 and now I’m 138 but my belly is still bulging and loads of saggy skin, I’m doing my best to keep up the progress but now with being home all day and responsible for my son it’s a lot tougher so I need some help with diet and exercise that is achievable with a baby around

My son is 3 years old, I am struggling with weight gain/bloating from the area under my boobs and down into my belly, which makes me look pregnant again. Any tips on how to tighten my tummy area this far after having my child and maintaining?

I’m due on the 19th of this month and I haven’t been exercising but I want to start...what kind of exercise should I be doing right now ?

I'm 8 weeks postpartum. I've started walking/running to get back in shape. I've notice that my groin area gets really sore and stays sore for a few days after I walk or run even just a mile. What other exercises can I do to strengthen this area and what stretches are good for relieving the ache?

Safe workouts to help with diastasis recti and strengthening core to prepare for following pregnancies

Hi. I’m 9 months postpartum and still in quite a bit of pain from my c-section. Is it safe for me to start an exercise program like yoga or Pilates?

I am scheduled for a c-section in September. Looking for advice on best exercises to start with to help lose weight (after i get approved to start working out by my OB, of course).

I’m 9 mos postpartum , I feel like my pubic symphysis never closed, makes it harder to do exercises w weight or jumping, and carrying baby from sit to stand.How can I strengthen the area so I can get back into shape?

10 weeks postpartum after c-section. If I only have 15 minutes a day best exercise to get my stomach back?

What are the best post partum exercises to strengthen core and reduce diastasis recti? Any exercises to avoid that could worsen DR?

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Planks! I know they're a pain but seems to be one of the safer ones. (You can Google to double check!)

What are the best exercises to lose excess weight and/or stay in shape during pregnancy? I've noticed that's an often overlooked topic and would love to hear your opinion. Thank you!

Can any exercises help shrink your hips back down to their normal size? If that’s even possible.

I’m 6 weeks postpartum and my arms have lost all tone, what are some exercises you can recommend for losing “kimono arms” (AKA flabby triceps)?

I'm 20 weeks pregnant, and been experiencing quite bad back pain, its normally after I've been sitting down or laying in bed. Are there any exercises you would recommend?

I'm 5 months post partum and I've been working out 6x/week doing spin as well as some strength exercises (3x/week). I'm eating a high protein, low carb diet but haven't lost a single pound in 3 months! What am I doing wrong? Are there additional exercises that may be more beneficial?

20 weeks PP, had a c-section and still have DR and the mummy tummy. How do I get it back to normal and my strong abs back? Also have inflamed thumb tendons. Are there exercises to help strengthen wrists/hands? My son is only getting heavier and the pain is sometimes so sharp when I pick him up!!

Where are the answers to the questions being posted ?

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I’m posting them now, sorry for the delay! ❤️

Hey everyone, thanks for taking part in our Q&A! Sadly, we couldn’t answer each and every question, but we’ve put together some handy tips for the most popular topics below. We also advise you to take a look at Ashley’s Instagram @getmomstrong where she shares videos of suggested exercises that will help you. ❤️🥜

🏃‍♀️ When can I exercise? 🏃‍♀️ • After giving birth, you can work on your core and pelvic floor connection right away. The best way to do this is through breathing! • Taking deep breaths and feeling connection in your body will help with healing, anxiety, and your first postpartum bowel movement. • If you’re wanting to exercise more traditionally, wait 4-6 weeks and get clearance from your doctor.

👶 How to find time to exercise 👶 • As a new mom, you’re in sheer survival mode and it’s completely normal to struggle to fit in exercise. • Ashley advises you adopt the 10 minute rule - there is no need to set aside any longer to exercise. • Usually, getting started is the hardest part but get changed and get going, 10 minutes will go fast. • 10 minutes is long enough to get you that endorphin boost, energy boost, and actually make you feel better if you’re tired. • But if you feel like you can’t and you’re exhausted, listen to your body - get some rest instead!

🧍‍♀️Preventing Diastasis Recti postpartum 🧍‍♀️ • Being proactive during pregnancy is key to keeping your core and pelvic floor strong. • But remember, nearly 100% of women get some degree of DR while pregnant, it’s normal. • DR is essentially when the tissue in the middle of your abs stretches and thins as your body grows (think of it like silly putty), so you want to avoid stressing out this tissue more than it is already. • You can exercise as normal, whatever you are comfortable with, but the key to preventing DR is to avoid any exercise that makes your belly dome/ridge. • If you see your stomach developing a dome or ridge when exercising, that’s your body’s way of saying ‘I’m not dealing with this pressure well!’

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Sometimes when I sit up I can see a dome (I'm 6 months pregnant) does that mean I have DR? Can I still continue with my pilates? Or is that making things worse?

I have DR and only realized it after my baby was 6months (now she’s 11months). I’ve been so lazy and only started exercising my core a month ago. Any advise?

🏋️ What you should and shouldn’t do with DR 🏋️ • It’s not what is off limits but more how to manage the pressure. • High pressure activities that could cause the doming we mentioned are exercises that flex your spine, like sit ups, crunches, knees to elbows. These are challenging on that core system. You don’t need to avoid, but if you see the signs of DR, your body isn’t happy and you should stop. • Front-loading is also challenging, things like planks, push ups and pull ups - just watch for the signs and symptoms that your body isn’t enjoying it.

🤰 Exercises to avoid during pregnancy 🤰 • This always depends where you’re at in your pregnancy and your experience with exercise. • If you’re in your first trimester and were active before, you don’t need to modify too much. But consider modifying high impact movements because your body starts creating the hormone relaxin right away which can make your ligaments looser and more prone to injury. • If you’re in your second trimester, again you don’t need to modify much but be looking out for DR symptoms like coning, doming and ridging that we mentioned earlier. • This is the same in your third trimester, but we also say you should avoid anything on your back, especially weights.

✨ Best exercises to heal your body postpartum ✨ • Breathing! It’s our superpower. Usually when women inhale, it’s a lot of chest breathing. But you want to make sure you deepen this to relax your pelvic floor and train your core. • You want to focus on getting your ribs to expand, holding that breath, and audibly exhaling. This is a slow, deep breath that we’re looking for. • You can watch videos online and on Ashley’s Instagram that show you exactly how to do this. • You’ll be surprised how much of an impact this has!

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Do you recommend the breathing during pregnancy to prevent DS? Or will it only work postpartum?

I read that you can NOT do this during Pregnancy because holding your breath is not good for baby

🧘‍♀️ How many times per week? 🧘‍♀️ • Exercising 4-5 days per week is a great goal, but this won’t always happen. • If you’re feeling great and enjoying exercising, then go for it! • If you’re feeling tired then take a rest and listen to your body. • It’s about finding a happy medium that works for you and your body, not forcing yourself into a routine you don’t enjoy.

Would it be harder to loose the baby weight 6 months postpartum?

If you could pick only one exercise to do a day to get a flat tummy as a postpartum mommy of 3 with seperation of abs too what would it be

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Cardio

Alexis if you don't close the separation you may never get the perfect flat tummy results you are looking for. With diastasis the ab muscles separate And some the the stomach tissues are not protected giving you a belly buldge look or cone shape. Mine is cone shaped and I'm doing exercises to fix it. See a PT who specializes this. You will want to fix this first, in my opinion, before working out hard core. You could do more damage than good. Not to mention to your pelvic floor too. Also if you are experiencing low back pain it's probably contributing b/c you're core isn't strong enough. Avoid prolapse.

I have sore shoulders and arms from holding baby. I am breast feeding and doing it all by myself so I can't afford being sore how can I get my shoulders in order maybe stretching would help? What stretches are good for tight shoulders

How can I fix diastasis recti 1 year pp? I have a 4cm seperation and I constantly look pregnant. The physio gave me an exercise to do but I am yet to see results. What can I do? Will the bulge go away when the seperation does? I am fit and healthy otherwise and don't like looking pregnant all the time.

Hello I am 4 months postpartum a mother of a blended family of eight children... And I feel like I've lost my mojo... I don't feel sexy, I don't have the energy to do my hair and makeup, I don't feel like I'm having enough sex with my fiance... What do I do???

Do we recommend belly bands or waist trainers?

What’s the best exercise to start with to get back into things postpartum? I used to lots of body pump and HIIT but I want to go slow and make sure my body is healed

I’m suffering with pains in my left leg at the end of each day and taking paracetamol to sleep. Any particular exercises or stretches that could help? Thank you