I know it can be difficult for active women to hear and to accept the importance of reducing the load and intensity of their training in the postnatal period, BUT in the overall scheme of life and how well the body will function, this short period of modified load and intensity seriously is a very small speck of time!
SO, although at around 4 months postpartum you may have buns of steel, strong as hammies and feeling ready to finally smash out a killer workout, your other muscle strength may exceed your ‘core’ (diaphragm, abdominal muscles and connective tissue, lumbar and thoracic), and pelvic floor strength and will be your weakest link.
After having a baby; vaginal or c-section, you are at risk of core and pelvic floor dysfunction and smashing out an intense workout with burpees and heavy sets of squats, and power cleans is not going give your core and pelvic floor time to heal and recover from pregnancy and birth. Believe me - I’m my own walking experiment. Unfortunately I didn’t have anybody guiding or explaining the consequences of not reducing the load and modified exercises resulting in my own core and pelvic floor dysfunction. Frustrating thing is, if I had have known better and had a coach to educate me I could avoided compromising my pelvic floor and would have actually returned to my usual lifting load and intensity way sooner! So I beg you to get guidance from a coach or personal trainer who specialises in postnatal exercise so that you can return to exercise at the load and intensity that you love the safer and quicker way!
On the Pelvic Floor First website there is a list of pelvic floor safe resistance exercises and a list of resistance exercises to avoid. It can be frustrating and confusing deciphering all the ‘do’s and don’ts’ of postnatal exercise, particularly when it doesn’t relate to the exercise or sport you enjoy. Don’t let it stop you exercising through fear of not knowing where to start or say “to heck with it I’ll just train like I did before having my baby”. There are a many ways to modify resistance exercises; including weight lifting, Crossfit and bootcamp training, to protect your core and pelvic floor.
I specialise in personal training for women in the postnatal period. I work with women focusing on rebuilding core strength and building pelvic floor muscle control whilst gradually progress to higher intensity workouts and doing more challenging resistance exercises again.
If you think you need to rebuild your core and pelvic floor (even if you’ve never had a baby), want to start exercising for the first time, want to return to exercise after having a baby or just want to lift heavy sh!t and train like a maniac because it makes you buzz, or prefer a more moderate exercise program to support your wellbing let’s chat.