post baby body


Workouts after baby
We asked pre-and-post natal fitness expert Jessie Mundell to give us some simple, do-at-home exercises for mums to ease back into a fitness routine. But she had some different advice: take it easy. No, seriously, take it easy.
“The fastest way to get back into your regular fitness routine is actually to do nothing,” says Jessie. “Recovery is hugely important in helping your body truly recover from the amazing thing you just did. There’s no need to rush!”
Rushing back into a fitness routine can have all kinds of repercussions later on, according to Jessie, so there’s no need to feel guilty for giving your body the time it needs to recover.
Two very important areas to re-strengthen after childbirth are your abs, pelvic floor, and glutes. And starting (slowly) to re-strengthen your body is something you can do in your own home.
hip flexor stretch with overhead reach
Why to do it: To help stretch the front of the thighs - the hip flexors and quadriceps muscle groups. These can get really tight from lots of sitting while nursing/feeding and holding/rocking the baby, and can cause lower back pain.
What it looks like: watch here
squat
Why to do it: To help strengthen the lower body and keep good movement through your hips. This also challenges your core to keep stable through both the up and down motion.
What it looks like: watch here
glute bridge
Why to do it: To help strengthen the glute muscles. The glutes and pelvic floor are BFF’s and you need both to be strong to support your pelvis and low back.
What it looks like: watch here
clamshells
Why to do it: To help strengthen the glutes and stabilizing muscles of the hips. Again, this will support your pelvis and low back.
What it looks like: watch here
core + floor connection breath
Why to do it: To help re-train the pelvic floor and abdominal muscles to “fire” together to support the pelvic organs, lower back, and belly. Use this breath every time you stand up from a seated position, squat to get the baby, and/or lift anything heavy, (groceries, car seat, etc.).
What it looks like: watch here
check with your doctor before beginning any exercise program.
*Jessie Mundell is a fitness and lifestyle coach in Alberta, Canada, who specializes in pre and post natal exercise. You can find her and her core + floor restore program at JessieMundell.com.
Photo Credit: © Ocean Photography /Veer