Getting in shape after pregnancy

Katgurl

Hi All,


I am interested in hearing some stories or referred to some fitness plans recommended for getting back in shape after pregnancy.

For reference; my bmi was 23 before I got pregnant. I ate well most of the time and was quite active; ran 10ks and half marathon quite regularly, did yoga 2-3 times a week and was always well intended about at home kettle bell workouts but never seemed to happen often enough.

I had a good first half of my pregnancy, kept up yoga and did the parkrun religiously for the first 24 weeks. But I am feeling utterly wretched with low blood pressure, fainting episodes and anaemia. I have two weeks left to scheduled C-section and cannot wait for it to be over. I have gained 21lbs.

I know I need to recover from surgery but can anyone share tried and tested method to get back in shape? I would hope to be feeling confident again within six months.

Mods please move to pregnancy forum if you think better suited.

Transform

Katgurl wrote: »

Hi All,


I am interested in hearing some stories or referred to some fitness plans recommended for getting back in shape after pregnancy.

For reference; my bmi was 23 before I got pregnant. I ate well most of the time and was quite active; ran 10ks and half marathon quite regularly, did yoga 2-3 times a week and was always well intended about at home kettle bell workouts but never seemed to happen often enough.

I had a good first half of my pregnancy, kept up yoga and did the parkrun religiously for the first 24 weeks. But I am feeling utterly wretched with low blood pressure, fainting episodes and anaemia. I have two weeks left to scheduled C-section and cannot wait for it to be over. I have gained 21lbs.

I know I need to recover from surgery but can anyone share tried and tested method to get back in shape? I would hope to be feeling confident again within six months.

Mods please move to pregnancy forum if you think better suited.

honestly just keep focused on having the baby first.

We're currently work with two clients post pregnant (one is 38yrs old, first baby, another 47yrs old second baby) both trained as mornal right up until about 2-3 weeks before giving birth and back now after 6-12 weeks (longer if C section)

They're both mainly starting back with light band work (banded rows, band pull aparts, x -band walks etc), and light body weight exercises mainly starting with paused variations e.g. squat holds, push up holds, active hanging etc and core stability work e.g. pallof press in many variations and pelvic tilts.

Every pregnancy is different so come back and ask more questions when you've had the baby, best of luck and if seen most back to their pre pregnancy shape and sometimes even better when following a program that has structured strength, mobility and conditioning work

HelgaWard

I've had 3 babies, and exercised throughout all 3. The first delivery ended in an emergency C-Section and the other two were scheduled C-Sections. I think the best thing you can do to start, is walk with the pram. It's good to move post surgery and helps with the recovery. Getting out in the fresh air is good for your body and mind. The key is to be gentle. Don't power walk, just start by strolling short distances with the pram and build distance and speed steadily every week. Eat healthily and you'll be on the way back to your normal in no time. Post pregnancy Pilates and yoga are great for helping the body recover, but not until you have had your follow up appointment at around 6 weeks and the Dr oks you to do it. Best of luck!

Transform

HelgaWard wrote: »

I've had 3 babies, and exercised throughout all 3. The first delivery ended in an emergency C-Section and the other two were scheduled C-Sections. I think the best thing you can do to start, is walk with the pram. It's good to move post surgery and helps with the recovery. Getting out in the fresh air is good for your body and mind. The key is to be gentle. Don't power walk, just start by strolling short distances with the pram and build distance and speed steadily every week. Eat healthily and you'll be on the way back to your normal in no time. Post pregnancy Pilates and yoga are great for helping the body recover, but not until you have had your follow up appointment at around 6 weeks and the Dr oks you to do it. Best of luck!

^^^^^^^^^ 100% agree, walking is so underrated

HelgaWard

Plus when you are out walking, it's social, people love to look at a new baby, and tell you how beautiful he/she is!! It's a special time!

Mink

What you've kept up already will stand to you. Only do what you feel able for.

I gained nearly 4 stone during my pregnancy, it came off within 9 months purely from going back to eating well and lots of walking and without thinking about it to be honest.

I personally didn't feel ready for any training for at least 6 months after birth, but just like every person in the world is different, so is every pregnancy, birth and baby. Some of my friends were completely back to a normal life (just with a baby) within the first few weeks. I struggled to get it together to even shower and get dressed every day the first 3-4 months.

Listen to your body and start off with walking and build from there.

As Transform said, when you are ready postpartum - get a program from a well recommended PT.