Freydis

If you have been following my bodywork and exercise program for weeks 1-6, you can continue here – but only if you feel ready. For weeks 7-12 you may be ready to increase the intensity a little bit, so that is precisely what we will be doing with more walks, strength training and yoga.

As a mom to a small child, I know how hard it can be to work up the energy to get anything done! And I urge you to always prioritize sleep over working out or doing house chores. That being said, you will find that if you do a workout in the AM, it will provide you with more energy for the rest of the day. This is because working out releases endorphins in your body, aka the ‘feel-good’ hormones – so it’s really a win-win situation.

Please remember that you need to follow your own body. Maybe you are not even close to being ready for this kind of exercise. These are merely general guidelines, so please be mindful of yourself.

Keep up the good eating habits

Avoid junk food and greasy and salty foods as well as sugar. Eat lots of fruits and veggies and make sure you’re getting some protein in each meal as well as healthy fats. Simply put: Eat healthy foods and remember to stay hydrated! Preferably in water.

Just like in week 1-6, it is extra important to eat healthily if you are breastfeeding. Make sure you are getting plenty of different kinds of fatty acids by taking a good quality omega 3 supplement and eating different kinds of seeds and nuts, avocado, coconut oil and organic butter, preferably from grass-fed cattle. If you prefer getting your omega 3 from eating fish, like salmon, make sure that it’s not bred, but wild-caught salmon, and that it’s caught in pure waters, nowhere near where factories lead their waste.

Bodywork and exercises

• Keep doing pelvic floor exercises – every day!
• Walk around outside for 15-30 minutes a day, at least 5 days a week
• Do basic stretching exercises and twists. Focus on stretching your body’s tight muscles and strengthening your body’s weak muscles, to align your body and gain a good posture
• You can also start doing a gentle yoga routine
• If you wish, start a post-pregnancy class
• Start strength training your legs, buns and core

Your ligaments are still loose, so please take that in account when you start yoga or strength training!

PELVIC FLOOR EXERCISES

Kegel exercises

Start Position: Lie on your back with your knees up and feet on the floor/bed

1. Tighten your pelvic floor muscles – like you want to prevent yourself from peeing (and from expelling gas)
2. Hold for 5 seconds
3. Relax for 5 seconds
4. Repeat 5 times

Pelvic tilts

Start Position: Lie on your back with your knees up and feet on the floor/bed

1. Tighten your pelvic floor muscles and push your feet down while lifting your hips and squeezing your glutes
2. Hold the lift and squeeze for 3 seconds, before lowering your hips to the floor/bed
3. If you can, repeat this lift and 3-second squeeze 10 times
4. Relax for 1 minute
5. Repeat two more times

STRENGTH TRAINING (week 7-12)

Contract your pelvic muscles when contracting other muscles in strength training!

Start by warming up for 6-10 minutes to get your heart rate going and your muscles warm. This helps to prevent injury.

1. 12 Squats
2. 12 Shoulder rotations (rotator cuff)
3. 12 Deadlifts
4. Contracting the core muscles (see instructions here)
5. 20 Single-leg Toe Taps (10 each leg)
6. 12 Lateral leg raises
7. 20 Diagonal lifts (10 each side)
8. Plank 30-60 seconds

This program is built up as a circle program, so you can do it without brakes to save time. Do exercise 1-8 as listed, and when you are ready to increase the intensity do them all again, as listed, etc.

Start by doing the exercises one time. When you feel ready to increase the intensity, do them two times. And once that feels good, do them three times.

Make sure you’re not strength training every day and get at least 1 day break in between workouts, so your muscle tissue gets a chance to rebuild itself.

YOGA (week 7-12)

The following yoga program is filled with relaxing and stretching poses that feel wonderful for the new mommy body. Try to really relax and take at least five deep breaths in each pose. You are welcome to stay longer in the poses that are marked with a star (*), just follow your body’s cues. Staying for 1-4 minutes in those poses will give you the benefits of yin yoga, where the deep connective tissue in the body is stretched so it becomes more flexible and to increase circulation. You can, of course, stay in the savasana as long as you like (or as long as your baby allows you to).

When I do yoga I try to let go of any restrictions and do what feels good for my body. I encourage you to do the same – really try to become mindful of your body whilst doing the poses. Relax your face, and notice any tensions as you do the pose. If you become aware of any tension, avoid going deeper into the pose. Find the place in the pose where you start feeling the tension, but still feel comfortable. Stay here and take deep breaths. It should feel comfortable and the deep breathing, slowly helps to loosen the tension, so you can move deeper into the pose.

Yoga routine example

1. Deep breathing
2. Lying Twist*
3. Cat-Cow
4. Active Baby Pose*
5. Mountain pose
6. Standing breath (arjuna)
7. Standing stretches
8. Forward bend*
9. Split stretches (low lunge → stretch backside of thigh)*
10. Sitting twist
11. Plow pose – do a rolling plow
12. Fish pose
13. Relaxation – Savasana

Feel free to modify your yoga routine as you wish, and as always, listen to your body and its needs!

I hope you are enjoying the Post Pregnancy Workout series! If you have any questions, please don’t hesitate to ask in the comments below 🙂

Congratulations! You or someone you know is about to perform the miracle of life. Pregnancy is an amazing time – just think, your body is busy making a little human.

The pregnant body goes through some major changes. Therefore there are some implications and modifications you should take into account, according to how far along you are. An implication due to the growing belly is of course that it gets in the way when you try to do certain exercises. Modifications will be necessary since you won’t be able to lie on your belly or hug your knees, just to name a couple of implications.

General advice

Even though pregnancy might sound like a good reason to stop exercising, due to various factors like tiredness, dizziness, heaviness and the fact that you lose your breath just by climbing a few stairs, the opposite is actually the case.
Pregnant bodies should be moderately physically active for a minimum of 30 minutes per day. If you have had pre-eclampsia, the advice is a minimum of 60 minutes per day.

Benefits of exercising during pregnancy

Studies have shown many health benefits as a result of exercising during pregnancy and it can decrease the risk of abortion by up to 40%.

For the baby, the benefits of exercise include:

• lower stress levels at birth
• fewer are born with green amniotic fluid
• a higher Apgar Score
• they weigh about 300 g less than the babies of mothers who don’t exercise
• lower body-fat mass, up until the age of 9
• most likely only positive effects

For the mother, the benefits of exercise include:

• birth occurs 5-7 days before compared to mothers who don’t exercise during pregnancy
• fewer complications
• higher chances of vaginal births
• the average childbirth is 3 hours shorter (hurrah!)
• less need for assistance during childbirth in the form of cutting or a suction cup
• it prevents pre-eclampsia
• fewer nuisances during pregnancy in the form of cramps, back pains and symphysis pubis dysfunction (hurrah again!)
• less weight gain during pregnancy
• overall better fitness and physical condition

Just make sure that you don’t push yourself too hard or lose your breath. You should also avoid increasing the intensity of your exercise during the 1st Trimester.

Changes in the cardiovascular system

By the end of the 1st trimester, blood pressure usually falls slightly and then rises again in the 2nd trimester and rises slightly above the normal blood pressure towards the end of the pregnancy.

The blood volume increases during pregnancy, which increases oxygen uptake in the blood. As you get heavier the result of all these factors will cause a decrease in your physical condition and fitness, making you lose your breath (much) more easily.

Relaxin affects the tendons

The hormone Relaxin is responsible for the Linea Alba to become wider, splitting the Rectus Abdominis in half. All of your abdominal muscles become weaker during pregnancy. It’s debatable how much you need to train the Rectus Abdominis, but I advise that you train all the other core muscles, especially the Transversus Abdominis, as long as it feels comfortable and the belly doesn’t make the characteristic “cone” or triangular shape.

Because of this hormone, you should avoid any sudden or jerky movements, as all of the ligaments in the body become affected, making them loose and more prone to injuries. Also, avoid using your full range of motion when exercising, again, because of the looser joints.

Weaker and tighter muscles

As your belly grows your balance-point changes and you start using your muscles differently. Therefore, some muscles become weaker while others become tighter.

During pregnancy, the Gluteus Maximus, Iliopsoas and the Gracilis muscles become weaker, while the Rectus Femoris, Tensor Fasciae Latae, Sartorius, Iliocostalis Lumborum, Longissimus Thoracis and the Piriformis become tighter.

To avoid musculoskeletal problems during pregnancy it’s a good idea to focus on strengthening the muscles that become weak and stretching the muscles that become tight.

Work on strengthening these muscles

Gluteus Maximus

This muscle is the visible part of your buttock muscles and the largest one of the Gluteus muscle group. Its function is primarily leg extension, but it also laterally rotates the thigh at the hip, abducts the thigh and assist in stabilizing the extended knee by tightening the iliotibial tract.

Some good exercises you can do while pregnant are Squats (that gradually become Sumo Squats as the belly grows), Donkey Kicks, Single-leg Bridge, Single-leg Deadlifts (as long as your balance is good) and Leg Abductions.

Iliopsoas

This muscle group is also called the hip bender muscles. It consists of the Psoas Major muscle and the Iliacus muscle. Together they are responsible for flexing the thigh at the hip, laterally rotate the thigh at the hip and flexing the vertebral column.

To strengthen the Iliopsoas you can do some Leg Lifts with an elastic band or Boat Pose in the first two trimesters – the Boat Pose becomes very difficult, if not impossible towards the end of your pregnancy.

Gracilis

You use this muscle to adduct the thigh. It’s a long and lean muscle that’s placed on the inner thigh. To strengthen it you can do Sumo Squats and Hip Adductions.

Stretches for the tighter muscles

For stretches, I recommend focusing on the muscles that become tighter during pregnancy. I also recommend stretching the whole body in general.
The muscles that tend to become tighter during pregnancy are located on the front thigh, hips and lower back. If these muscles are not stretched it could lead to problems with the Iscias nerve.

Keep in mind that your range of motion is increased during pregnancy because of the hormone relaxin, so avoid any exaggerated stretches to shield your joints and tendons.

Rectus Femoris

Is located in front of the thigh and flexes the thigh at the hip. It can be stretched in a lunge or low lunge and the Rectus Femoris stretch – a standing stretch, where you hold one foot at your buttock while keeping the hips stable and the knees next to each other.

Tensor Fasciae Latae

This muscle is located on the lateral side of the hip. It abducts and flexes the thigh at the hip. It’s attached to a long tendon, the iliotibial tract, that passes the lateral side of the knee and inserts under the knee. It can be responsible for many injuries and nuisances if the muscle becomes tight. Good stretches you can do while pregnant are Lying Twists (avoid twists in the 1st trimester), Pigeon Pose and TFL stretch.

Sartorius

Is a long and lean muscle that flexes the leg at the knee. It can be stretched in a declined Hero Pose or the Sartorius Stretch.

Iliocostalis Lumborum

This muscle is located alongside the lower part of either side of the spine and helps to extend the lower part of the back and laterally flex the cervical vertebrae. Therefore it will be stretched in any Side stretch, seated (crosslegged/wide-legged), standing, in Childs pose, a Lying twist or a Triangle pose.

Longissimus Thoracis

Lyes alongside a large part of either side of the spine on the middle of the back. Its function is to extend and hyperextend, as well as to laterally flex the vertebral column. It can be stretched in Cat Pose and Neck stretches – and these feel so good pregnant or not!

Piriformis

This small muscle is located deep in the hip. It laterally rotates the thigh at the hip and abducts the thigh if the hip is flexed. The muscle is stretched in a Seated Twist, Pigeon Pose or Thread the Needle Pose, which is best to do seated during pregnancy.

Other pregnancy exercise advice

In general, throughout the whole pregnancy, it’s important that you listen to your body, and avoid any exercises that don’t feel comfortable. You should stop the activity if you feel pain in the uterus or if you experience pressure in your pelvis, as though the baby is pressuring on the pelvic area and also if you get dizzy.

Do’s:

• Other than the exercises listed above, you should start doing Kegel exercises to prepare for birth from the second trimester!
• It can also be helpful to do exercises that help the blood flow up from the legs. It can be as simple as laying on your back with your legs up against a wall.
• When you strength train, engage you kegel muscles while doing the exercise.
• If you have a membership to a gym, opt for the strength training machines over the free-standing weights to avoid injuries.
• When you are pregnant, each muscle group needs 48 hours to recover.
• I think it is a good idea to strengthen the back muscles during pregnancy as well because once your baby is born, you will be holding him or her a lot, which can make the chest muscles tight and the back muscles loose. So throw some rows and pullups or pulldowns in the mix – you will be glad you did!

Dont’s:

• After week 20 you should avoid exercises that require laying on your back, as the weight of your growing uterus can close off the flow from the veins in your legs.
• Sports where you are at risk of falling, getting punches or hits.
• Sports where the balance is required.

Exercising in the 1st Trimester of Pregnancy

In the first trimester, your little one’s organs are being formed, and that requires a lot of energy. Therefore you probably feel very tired – all the time.

The fetus is very fragile at this stage as it is still trying to implant. To give the fetus better chances to successfully do so, there are some exercises and moves you can avoid. At the same time, you need to keep the oxygen flowing throughout your body by staying active, in order to avoid pregnancy complications.

Here is some advice on what should be avoided during the 1st trimester of the pregnancy:

Avoid

• Jump backs (often seen in yoga)
• Twists of the abdomen
• Stretches of the abdomen
• Inversions (like a headstand, or anything where your body is upside-down)
• Heavy lifting – if you lift weights, aim for 15 reps of 20 RM (meaning: In any given exercise, you aim for a weight of which you can lift a max of 20 repetitions, but instead of lifting 20 times you only do 15 reps)
• Standing for too long
• Getting too warm
• Dehydration
• Holding your breath
• Contact sports and sports where you are in risk of falling or getting hits to your belly
• Any exercises or moves that make you feel uncomfortable

Nice to do

Here is some advice on what’s really good for you and the fetus during the 1st Trimester of pregnancy:

• Strength training, aim for 15 reps of 20 RM
• Yoga or pilates – just avoid the twists, stretches of the abdomen and inversions
• Prenatal breathing and stretching exercises
• Meditation

Need to do

Here is what you should try to incorporate into your daily routine for optimal health for yourself and your little belly dweller during the 1st trimester:

• 30 minutes of cardiovascular exercise, daily. Such as swimming, jogging/running, dancing, biking etc.
• Stay hydrated – preferably with water

Exercising in the 2nd Trimester of Pregnancy

Congratulations! You got through the 1st trimester. For many, now the discomforts of the 1st trimester will have lifted – aka morning sickness and fatigue. Plus the belly is not as big, as it’s going to be in the 3rd trimester. Therefore the second trimester is the most comfortable time of the pregnancy, for most women.

The baby is securely implanted in the womb, which means that if you were used to jump-backs and inversions in your yoga routine before you got pregnant, you can start doing those again now – but only as long as they feel good.

Below I’ve listed some of the things that should be avoided in association with your exercise routine during the 2nd trimester of pregnancy:

Avoid

• Heavy lifting – if you lift weights, aim for 15 reps of 20 RM
• Often a Shoulder Stand (Salamba Sarvangasana), can cause discomfort during pregnancy, and if it does for you, please leave it out of your routine
• Holding your breath
• Lying on your belly
• Intense abdominal work
• Extreme backbends
• Contact sports and sports where you are at risk of falling or getting hits to your belly
• Standing for too long
• Getting too warm
• Dehydration
• Any exercise or moves that make you feel uncomfortable!

If you start feeling dizzy during your exercise, please sit down in a kneeling position (Vadrasana in Yoga) with a long straight spine and take deep breaths.

Nice to do

Here are some things that would be really good to incorporate into your daily routine during the 2nd trimester:

• Strength training, aim for 15 reps of 20 RM
• Yoga – just remember to avoid Shoulder Stand (Salamba Sarvangasana), poses on your belly, extreme backbends or intense abdominal work, Crow Pose (Bakasana) and other arm balances, as well as any poses that make you feel uncomfortable
• Prenatal breathing and stretching exercises
• Meditation

Need to do

Just like in the 1st trimester, 30 minutes of cardiovascular exercises (such as swimming, walking/jogging, dancing, cycling etc.) and drinking about 1,5-2 l of water should be incorporated into your daily routine.

In the 2nd trimester, kegel exercises need to become part of that routine as well. It doesn’t have to require a lot of time. You can do them in bed either in the morning or evening. You can even do them on the train, if you commute to work or while waiting in line at the supermarket.

Exercising in the 3rd Trimester of Pregnancy

In the last three months of the pregnancy, the feeling of increased fatigue starts to settle in for most women. By now it almost feels as though the belly is growing by each passing day.

Some women experience swelling, especially of the feet. You could also experience water retention. Heartburn and indigestion are also a common third-trimester nuisance. And overall there are many aches and pains accompanied by the third trimester.

As mentioned earlier, during pregnancy the body releases a hormone, relaxin, which allows your ligaments to loosen so your baby has an easier passage through your pelvis and so the belly can expand. This hormone has an effect on all of your body’s ligaments, making all of them lose, so you are more prone to injury during and a while after pregnancy. Therefore, please take that into account and don’t push yourself into any extreme poses.

With the growing belly, you may experience many discomforts in the 3rd trimester. Your breathing is affected, it becomes difficult to put your shoes on, and you probably experience lower back pains if you’ve gone crazy with something like tidying up or making dinner (…sigh).

Here are some of the modifications you should take into account in the 3rd trimester:

Avoid

• Lying on your back for too long – if you feel discomfort, roll over to the side and out of the position
• Lying on your belly – this is probably a given, but I’ll mention it anyway
• Any exercise with so much intensity, that you can’t talk during it. If you’re out of breath your baby is not getting enough oxygen.
• Heavy lifting – if you lift weights, aim for 15 reps of 20 RM
• Standing for too long
• Getting too warm
• Dehydration
• Holding your breath
• Intense abdominal work
• Extreme backbends
• Balancing exercises without something you can hold on to
• Contact sports and sports where you are at risk of falling or getting hits to your belly
• Any exercise or moves that make you feel uncomfortable!

Nice to do

Below I’ve listed some activities that are really good for you and your baby, but not essential:

• Lie on your side, while sleeping or while in Shavasana
• Strength training, aim for 15 reps of 20 RM
• Yoga – Your current yoga practice should be entirely about opening, preparing for birth (with lots of hip openers), and nurturing yourself and your growing offspring. Find a prenatal class either in your area or online
• Restorative moves that create space in your body
• Prenatal birthing class
• Prenatal breathing and stretching exercises
• Meditation

Need to do

Here I’ve listed some activities that are recommended for a mother to be in the 3rd trimester:

• 30 minutes of cardiovascular exercise, daily – like swimming, walking, biking etc. – just avoid being out of breath!
• Kegel exercises
• Leg exercises that help the blood flow from your legs to the heart
• Stay hydrated – preferably with water

As long as you feel comfortable and good, and haven’t gotten any restrictions from your health practitioner, most exercise and moves are OK. Just remember to listen to your body and if you’re out of breath, so is your baby.

I’ve also written a post about post-pregnancy and exercising, check it out here.

This program is for you who are either running for the first time or if you’re starting up after a long break from running. By following this program you’ll be running three times a week, and in 10 weeks time, you’ll be running your first 5K.

When you start running it’s very important not to overdo it. As a beginner, you are more prone to injuries like runners knee. This program allows your joints and tendons to adjust to the “new movements” slowly. That being said, some of you might need more adjustment time, and in that case please adjust your program accordingly, or comment below with any questions.

If you’re recovering from an injury or if you have any health conditions that might be affected by this kind of exercise, please ask your health practitioner before you start this program.

It’s a good idea to incorporate a short mobility session before and a stretch session for a few minutes after a run. The mobility session before the run can be compared to oiling up a machine wheel and axel, so they run more smoothly. When you start moving the joints, they are lubricated with synovial fluid, which helps them to move more easily.

Week 1 Introduction

Day 1: Walk 5 minutes – Run 1 minute – Walk 4 minutes – Run 1 minute – Walk 3 minutes

Day 2: Walk 5 minutes – Run 1½ minute – Walk 4 minutes – Run 1 minute – Walk 3 minutes

Day 3: Walk 5 minutes – Run 2 minutes – Walk 4 minutes – Run 1 minute – Walk 3 minutes

Week 2 Starting up

Day 4: Walk 5 minutes – Run 2 minutes – Walk 4 minutes – Run 2 minutes – Walk 3 minutes

Day 5: Walk 5 minutes – Run 3 minutes – Walk 4 minutes – Run 3 minutes – Walk 3 minutes

Day 6: Walk 5 minutes – Run 4 minutes – Walk 3 minutes – Run 2 minutes – Walk 3 minutes

Week 3 Slow increase

Day 7: Walk 5 minutes – Run 5 minutes – Walk 4 minutes – Run 3 minutes – Walk 3 minutes

Day 8: Walk 5 minutes – Run 5 minutes – Walk 4 minutes – Run 5 minutes – Walk 3 minutes

Day 9: Walk 5 minutes – Run 5 minutes – Walk 2 minutes – Run 5 minutes – Walk 3 minutes

Week 4 Increase the pace

Day 10: Walk 5 minutes – Run 7 minutes – Walk 2 minutes – Run 5 minutes – Walk 3 minutes

Day 11: Walk 5 minutes – Run 7 minutes – Walk 2 minutes – Run 7 minutes – Walk 3 minutes

Day 12: Walk 5 minutes – Run 7 minutes – Walk 1 minute – Run 5 minutes – Walk 3 minutes

Week 5 Restitution

Day 13: Walk 3 minutes – Run 5 minutes – Walk 2 minutes – Run 5 minutes – Walk 3 minutes

Day 14: Walk 3 minutes – Run 6 minutes – Walk 2 minutes – Run 6 minutes – Walk 3 minutes

Day 15: Walk 3 minutes – Run 6 minutes – Walk 1 minute – Run 6 minutes – Walk 3 minutes

Week 6 Pick it up

Day 16: Walk 2 minutes – Run 10 minutes – Walk 2 minutes

Day 17: Walk 2 minutes – Run 8 minutes – Walk 4 minutes – Run 6 minutes – Walk 3 minutes

Day 18: Walk 2 minutes – Run 14 minutes – Walk 2 minutes

Week 7 Just 4 weeks to go!

Day 19: Walk 2 minutes – Run 2K – Walk 2 minutes

Day 20: Walk 2 minutes – Run 8 minutes – Walk 2 minutes – Run 8 minutes – Walk 3 minutes

Day 21: Walk 2 minutes – Run 10 minutes – Walk 4 minutes – Run 10 minutes – Walk 3 minutes

Week 8 Keep it up!

Day 22: Walk 2 minutes – Run 10 minutes – Walk 2 minutes – Run 10 minutes – Walk 3 minutes

Day 23: Walk 2 minutes – Run 2.5K – Walk 2 minutes

Day 24: Walk 2 minutes – Run 12 minutes – Walk 5 minutes – Run 12 minutes – Walk 3 minutes

Week 9 Prelude

Day 25: Walk 2 minutes – Run 12 minutes – Walk 3 minutes – Run 8 minutes – Walk 3 minutes

Day 26: Walk 2 minutes – Run 11 minutes – Walk 2 minutes – Run 10 minutes – Walk 3 minutes

Day 27: Walk 2 minutes – Run 3.5K – Walk 3 minutes

Week 10 Run the 5K

Day 28: Walk 2 minutes – Run 11 minutes – Walk 1 minute – Run 11 minutes – Walk 3 minutes

Day 29: Walk 5 minutes – Run 13 minutes – Walk 2 minutes – Run 13 minutes – Walk 5 minutes

Day 30: Run 5K

You’ve been through a lot! So for the first weeks, you must take things slow. You probably have enough on your plate with your little one, day and night, so you need to come to terms with, accept and respect that you’re only human, and you can’t do it all.

Still, there are a few things you can start doing for yourself.

I have developed a Post Pregnancy Workout Series that you can follow for your babies first year. In these series, I offer general advice on what you can do for your post-pregnant body to get into shape. The series is divided into five parts, that progress in intensity gradually throughout the year. Please note, that these are merely suggestions, based on general advice. You should always listen to and follow your own body – if it doesn’t feel right, then it most likely is not right for you.

Get plenty of sleep and de-stress

Your body needs a lot of rest after the strain of childbirth. So, and I know you’ve probably heard this before, try and sleep when your baby sleeps. Easier said than done, I know. But your sleep is extremely important and it can determine how you feel and react. If you are breastfeeding, getting some shuteye also benefits your milk production

Eat healthily

Aim for small meals more often throughout the day, with lots of fruits and veggies.

If you are breastfeeding, it is extra important to eat healthily. Make sure you are getting plenty of different kinds of fatty acids by taking a good quality omega 3 supplement and eating different kinds of seeds and nuts, avocado, coconut oil and organic butter, preferably from grass-fed cattle. If you prefer getting your omega 3 from eating fish, like salmon, make sure that it’s not bred, but wild-caught salmon, and that it’s caught in pure waters, nowhere near where factories lead their waste.

Breastfeed – if you can

Other than the numerous benefits breastfeeding has for your baby, it will also help your uterus to reach pre-pregnancy size faster.

Breastfeeding can be a struggle and if it’s causing you either pain, heartache or stress, I urge you to get help from a breastfeeding counsellor or some sort of an expert on the area. If that doesn’t help, then try not to feel defeated, breastfeeding is not for everybody – far from it. And remember that a good mom is not dependent on what kind of milk you give your baby. A good mom is someone who loves and takes care of herself and her family.

Stay hydrated

Drink plenty of water! Keep water at your nursing stations, so you can reach out for it while nursing. I love having warm water with lemon upon waking and it’s an excellent way to rehydrate after a long night. If you’re a tea-drinker and are breastfeeding, please note that there are some herbs you should avoid. Go for special nursing teas, as they contain herbs that can benefit the milk production and are said to be good for upset baby tummies.

Bodywork and exercising

Exercising can help you recover after childbirth. If you’ve had any complications or a cesarean, please ask your healthcare practitioner, before you start doing any exercise.

So long as you have the energy for it and gave birth vaginally, here are some exercises you can start doing as soon as you feel ready:

• Pelvic floor exercises – every day!
• Stretch your neck, back, shoulders and chest muscles, as they tend to get tight from nursing and holding your baby.
• Start contracting the core muscles. This can be done anytime, anywhere, simply by pulling your navel and your lower ribs towards the spine and holding it there for a few seconds.
• If you can, take 30-minute walks, two times a week. Start with just a few minutes walks around the bed, and work your way up to the 30 minutes outside.

PELVIC FLOOR EXERCISES

Kegel exercises

Start Position: Lie on your back with your knees up and feet on the floor/bed

1. Tighten your pelvic floor muscles – like you want to prevent yourself from peeing (and from expelling gas)
2. Hold for 5 seconds
3. Relax for 5 seconds
4. Repeat 5 times

Pelvic tilts

Start Position: Lie on your back with your knees up and feet on the floor/bed

1. Tighten your pelvic floor muscles and push your feet down while lifting your hips and squeezing your glutes
2. Hold the lift and squeeze for 3 seconds, before lowering your hips to the floor/bed
3. If you can, repeat this lift and 3-second squeeze 10 times
4. Relax for 1 minute
5. Repeat two more times

CORE MUSCLE CONTRACTIONS

Abdominal contractions

Start position: On all fours, with hands stacked under the shoulders and knees stacked under the hips

1. Pull your navel and ribcage towards your spine, like you want to button a really tight shirt
2. Hold for 10 seconds – start with 5 and work your way up to 10
3. Relax the muscles for 10 seconds
4. Repeat 10 times

Lower abdominal contractions

Start position: Sit on a chair with both feet on the floor

1. Tighten your pelvic floor muscles and gently lift one foot off the floor
2. Hold for 5 seconds before lowering the foot again
3. Do 5 times for each leg, alternating

As a mom to a newborn, the most important thing you can do is to be there for your little one! And remember, when you feel good and rested, you’ll feel more energized, resulting in more happy moments with your precious little bundle of joy.

Congratulations mommy! You got through your pregnancy – and delivery

Giving birth puts a tremendous strain on the body. It could be compared to running a marathon, although in some cases a marathon would be way easier to overcome.

It’s time for recovery

Pregnancy made some slow changes to your body in order for you to be able to deliver. This means that it won’t change back to its prior self overnight or even at all. Every woman is different, and while some women recover very quickly others take longer to recover their strength.

Your shifting balance

During pregnancy, your body’s balance point gradually shifted because of your growing belly and weight gain in that general area. Now, much of that weight has come off during birth, so the balance point has shifted again in a number of hours, but your muscles haven’t adjusted to the shift in such a “short” amount of time. Therefore it is very important that you pay attention to your body’s signals and be mindful when you, for example, lift your baby.

Lose ligaments

In preparation for birth, your body released hormones in order for the ligaments to become looser, so the baby’s passage through your pelvis would become easier. These hormones weren’t only released to the ligaments in your pelvic area, but to your whole body. Which means that for some time now your ligaments will remain loose. Therefore, please take that in account when working out and avoid any fast or jiggly movements or extreme stretches or postures.

Pain or numbness

If you have any unusual pain or numbness in your body, please let your doctor or health practitioner know. The reason for numbness could be due to muscle strain, causing the muscles to block the flow of your nerves and blood veins. In that case, get your health practitioner to refer you to a physical therapist or see a chiropractor or some other therapeutic practitioner.

Baby weight

It is not recommended that you lift anything heavier than your baby in a carrier for the first few weeks.
Make sure that you hold your baby for equal amounts of time on each side and don’t always hold your baby the same way. If you do, it will strain the muscles and give you bad posture, which can eventually lead to back problems along with other ailments.

Workouts

Your workout doesn’t have to be done all at once, you can divide it to fit your schedule, so you get 10 minutes of exercise a few times a day.

I have made a post-pregnancy workout series, where I recommend a workout regiment that you can follow for your baby’s first year. The series progress in intensity gradually throughout the year. Please note, that these are merely suggestions, based on general advice. And I can’t stress this enough:

If it doesn’t feel right – don’t do it!

Always listen to your body! We are all different, if the exercise hurts, you’re not ready, so take it down a nudge. Don’t worry, you’ll get there in time.

Cesarean birth

If you’ve had a cesarean or some complications, or if you don’t feel ready, please ask your doctor or health practitioner before starting an exercise regimen. If you had a cesarean there are extra precautions you need to be aware of when it comes to post-pregnancy workouts.

My workout recommendations are aimed at women who have given birth vaginally.

Hang in there mommy, and have a great year!

Read more about post-pregnancy workouts and advice for week 1-6, week 7-12, month 3-6, month 6-9 and month 9-12.

Awesome! Let’s get started

No matter which exercise program you decide to follow in the future, you should always start off easy, so you won’t strain your joints and tendons. Follow a beginners program, like this one, for about 8 weeks before venturing further.

Choose the type of exercise that you enjoy doing

For the best results and physical well-being, I recommend strength training, cardiovascular exercise and activities that train your body’s mobility and flexibility, like yoga. Don’t be afraid to mix it up. If you have a gym membership, try the different classes and do whatever exercise your body craves.

There are so many different forms of physical activity out there where you get a full-body exercise, for example, Pilates, climbing, paddleboard, cross-fit etc. The most important criteria for the type of workout you choose is that you enjoy doing it. Because if you enjoy it, it’s more likely that you will do it.

How often?

Besides your workouts, it is recommended that you do a total minimum of 30 minutes of physical activity throughout the day. This could be walking or running, playing with your kids, taking the stairs, biking, swimming – basically anything where your heart rate increases and your body is moving.

Studies show that you get the most out of your full-body strength training program if you do it three times a week. There will probably be some weeks where you only have time for one workout – and that’s fine! One workout a week is still a lot better than no workout at all, two times a week is significantly better than one time, and three times is the optimal amount of full-body strength training sessions per week.

Cardiovascular exercise

This means that you will be training your cardiovascular system. What you do is up to you, as long as your heart rate increases. Here you can either just do what your body wants to do today, or if you want to start training for anything specific, like a marathon or have preferences you can, of course, do that. Basically, anything that gets your heart pumping can count as cardio. The classic choices for cardiovascular exercises are running, jogging, powerwalking, swimming, biking and dancing.

Find your core

I recommend that you keep your focus on your core muscles whatever you’re doing. I’m not saying you need to do a bunch of crunches, but I advise that whatever you are doing, be mindful of your core muscles and activate them while doing anything physical.

OK, so how can I be mindful about my core muscles…? I’ll try to explain, bear with me.

Place your hands on your abdominal muscles, and cough. You should feel your abs harden while you coughed.

Let’s try a different one. As you exhale, pull in your navel and the lower rib-cage, by contracting your abdominal muscles. Your abs should feel hard while you do this. Then relax and inhale, and try again while exhaling.

Another way to get in touch with your abs is by lying down on your back, knees bent, pointing towards the ceiling and the soles of your feet on the floor. As you exhale, roll your lower back down to the floor, so your entire spine has contact with the floor. Inhale while relaxing and letting your spine recover into a neutral position, where the lower back arches slightly. Try repeating a few more times. This exercise can be very helpful for getting in touch with your core muscles.

I hope my explanations were helpful. If you can’t feel your abs as you do this, don’t worry, you are not alone! I’ve had many beginners in my classes that have problems “finding” or getting in touch with their abs. If this is you, try doing the contraction exercises, I just described above, before your workout as part of a warm-up routine. And as you start doing abdominal exercises, like the ones I have included in the strength training program, gradually your abs will become stronger and more noticeable.

Once you get the hang of it, you can start contracting your abs whenever you remember to do it, like when you’re on the bus, standing in line, walking, biking etc.

Beginners at-home full-body strength training program

This program is for those of you who prefer to work out in the comfort of your own home.

All you need is one hour (max), a little space, two dumbbells/kettlebells/same sized water bottles (filled with water or sand)/etc. and an exercise mat, for comfort. And remember to hydrate when exercising.

In the exercises that prescribe 15 repetitions, the weight should be so light that you could do 20 repetitions, but you only do the 15 repetitions. This is important because your muscles are stronger than your tendons and ligaments, which is why doing this helps you avoid injury as a beginner.

A beginners program should be followed for about 8 weeks before increasing the intensity – even if it starts feeling too easy sooner. Also, a beginners program should increase in intensity at some point, otherwise, you won’t get the optimal exercise for your body, and honestly, who doesn’t want that?

Warm-Up

1. Stretch all your major muscle groups (chest, arms, sides, back, thighs) and include any muscles that feel tight
2. Cardio warm-up for 6-10 minutes. If you don’t feel like dancing you can also do this:
   30 seconds: Walk on the spot, while exaggerating your arm movements
   30 seconds: Jog on the spot, while swinging your arms in a circle, 15 seconds forwards and 15 seconds backwards
   30 seconds: High knees
   30 seconds: Butt kicks
   30 seconds: Jumping Jacks
   1 minute: Side lunges
   Repeat cardio warm-up (or do any cardio for another 3 minutes)

Do 3 rounds of:

10 Pushups on the knees (triceps and chest)
15 Squats (buttocks and thighs)
15 Lying leg raises (abdominal muscles)

Here you can have a little break for 1 minute – have a sip of water.

Do 3 rounds of:

15 Bent over rows with weights (biceps and back)
8 Lunges, each leg (buttocks and thighs)
12 Shoulder-press with light weights (shoulders and triceps)
16 Side crunches (abdominal muscles)

Here you can have another break for 1 minute – have a sip of water.

Do 2 rounds of:

15 Pelvic lifts
15 Leg abductions, each leg
15 Rotator Cuff Exercise, each arm (1 kg – max 2kg / 4.5 lbs)
20-40 Russian Twists, shifting so you go 10-20 times to each side
20 Diagonal lifts, shifting so you get 10 lifts for each arm/leg

Cool Down

1. 30-second plank (work your way up to 2 minutes)
2. Stretch all the large muscle groups:
   – Rectus femoris (front of thigh)
   – Pectoralis major (chest)
   – Biceps femoris (back of thigh)
   – Cat pose (spine, front of the upper body, back of the upper body)
   – Childs pose (back, arms)
   – Side stretch in childs pose (sides, arms)
   – Thread the needle (back of the shoulders, spine)
   – Lying twist (arms, chest, sides, buttocks)
   – Any stretches that feel good

After your workout remember to hydrate.

I hope this post can give you some inspiration and motivation to get started on exercising your body. Remember why you’re doing it, keep at it and do it even if you don’t feel like it! You will be glad that you did and it will elevate your mood. Exercising will give you more energy, better sleep and produce endorphins in your system, plus the obvious benefits like a healthier body, more strength, endurance and flexibility.

For you now and for your future self. -High five!