You’re a hottie. You were a hottie before baby, you were a pregnant hottie, and now you’re a post-partum hottie… but you do kinda miss that bangin’ pre-baby bod of yours, so you’ve decided that you’re ready to hop back on the fitness train. *choo choo!* (sorry – I’ve been watching too much Thomas & Friends lately.)
Don’t worry mama; we got you. Our resident fitness guru, Trisha Enriquez, is a certified Prenatal and Postnatal Specialist, as well as an official Bellies Inc. trainer (which makes her an expert in core rehabilitation, pelvic floor health, and diastasis recti), so we thought, who better to ask for some tips on how to safely return to exercise post-baby than her? Hold onto your vaginas, ladies, it’s time to get physical once again…
BABYSTEPPING BACK INTO FITNESS
BY: TRISHA ENRIQUEZ (A.K.A. NO TUMMY MOMMY)
So you just popped out a baby a few weeks later, you’re already itching to get in a hardcore workout and whip your mom bod back into shape…
Pump the breaks, girlfriend!
You just carried a growing baby in your belly for 40 weeks and sure, as a woman, you want it all, and fast, but don’t jump the gun just yet. Easing back into exercise is the best thing you can do for yourself, and that means not starting with elaborate crossfit moves that will have you peeing your pants or twisting an ankle.
I personally waited over 8 weeks after I had my daughter before I even attempted any type of exercise. In those first few weeks, I was lucky if I could shower and brush my teeth in the morning, so getting to the gym was a stretch. Plus, I was nervous about milk leaking through my sports bra and I wasn’t about to bring out the breast pump in the Goodlife changeroom. Bottom line, I just wasn’t ready to jump back into it right away, so it may sound cliché, but my advice is start slow and always listen to your body (and your doctor!).
Before even stepping foot in the gym, make an appointment with a pelvic floor physiotherapist. Don’t skip this step! You need to get a detailed assessment from a professional who can tell you how weak or strong your core is after having your baby. I never said it would be fun to be poked at internally (yes, internally), but it is necessary. Do it! This will determine what kind of exercises and moves you can and can’t be doing.
Despite desperately wanting a set of abs back after having a baby, I strongly recommend that you bring it back to the basics and focus at first on these simple moves to ensure your postpartum recovery is a smooth one.
This is one of the first moves that you can consider doing post baby and the best part is that it works your belly, butt and hips!
How to: Lie on your back, knees bent, feet flat on the floor hip-width apart, arms relaxed at your sides. Lift your butt off the floor, pushing with your heels. Squeeze your glutes and abs, hold for two seconds, then take 2-3 seconds to slowly lower back to the floor to start.
For a little more challenge: Go back to the starting position of your bridge, but this time raise one knee to your chest or extend it all the way out, then start lifting your glutes off the floor as with a basic bridge. Alternate legs and isolate each individually to help make them stronger.
The Wall Squat:
This compound move strengthens your lower body while also focusing on your core.
How-to: Place an exercise ball between the wall and your lower back, walking your feet out slightly. Lower your body toward the floor in a squat position as you continuously push back into the ball. You can bend your knees to 90 degrees or go as far as it feels comfortable to you. Straighten your legs, keeping your weight over your heels to return to standing position. Breathe out as you push your body back to upright and don’t let your knees splay out to the sides.
For a little more challenge: While you squat, reach your arms forward to shoulder height or hold dumbbells on your hips for added weight.
ALWAYS take it slow and listen to your body. It might be screaming for pizza and vino a lot of time, but that body of yours truly does know best. If you feel pain or discomfort at any time, stop the exercise immediately. Any type of movement, including walks with the new baby or simply being active outdoors with the fam, will help you feel better and give you more energy. But it’s taking those baby steps back into working out that will be the key to helping you safely reach your goals.
Psst … did you know that these celebrity moms gained over 40 lbs. during pregnancy? Some took longer than others to shed the weight, but they did it and today, they look amazing! Never (ever) rush weight loss. Sustainable results happen over time and not overnight!
|Celebrity Mom||Weight Gained During Pregnancy|
|Catherine Zeta Jones||50 lbs.|
|Christina Aguilera||40 lbs. with son Max|
|Kate Hudson||70 lbs. with first pregnancy|
|Jennifer Lopez||50 lbs. while pregnant with twins|
|Jenny McCarthy||80 lbs. with son Evan|
|Kourtney Kardashian||45 lbs.|
Keep up with Trisha:
Like her on Facebook
Check out her Website
*Cover Photo: Jemima Kirke by Cass Bird