Firming Up After Childbirth

For many women, getting that figure back is one objective that ranks right at the top of their lists.

It is important to remember that you should consult with your doctor before you start any exercise program, as you may need more time than you think to heal from the tremendous strain that childbirth places on your body; especially if you have had a caesarean birth.

It is not uncommon for women who exercise during their pregnancy and who have had an uncomplicated birth to return to exercise within the first two or three weeks. Generally speaking, you should be able to return to the types of exercise you were doing prior to and during your pregnancy, but you will need to ease back into these. As important as it is to exercise cautiously during pregnancy, it is equally vital for post-pregnancy fitness. Ideally, the right time to start on your exercise programme is after you've had your six-week postpartum check-up.

Post-pregnant mums need to introduce a common sense strengthening programme and exercise routine to prevent your muscles from atrophying (shrinking) and weakening. With all the lifting you will likely be doing now that your baby has arrived, body strengthening will become an important part of your fitness regime in order to prevent injury and a weakened lower back, not to mention in speeding up your metabolism to assist you in reshaping your body.

The key considerations are to ensure that your programme is focused on the reestablishment of good alignment, functional stability, core strength, balance of opposing muscle groups and overall flexibility. It is often a good idea to enlist the help of a personal trainer specialising in women's health and fitness to help you with your program as it assures you that you will be doing the right exercises with the right techniques and without the risk of injury.

The most common exercise for one to get back to shape will be those that are focused on the abdominals. But take heed of the warnings signs your body would alert you if you are not ready for this form of workout. Pregnancy splits your abdominal muscles down the middle and it is important to make sure that the muscles have healed before engaging on any vigorous abdominal workouts.

POST-PREGNANCY ABDOMINAL EXERCISES TO GET YOU BACK INTO SHAPE

1.	Ab Crunch – targets upper abdominals
	• Raise leg at 45 degree level • Cross legs • Hands at ears • Crunch abs
	Do 15 reps of the Ab Crunch - All this time, tighten abdominal muscles, and release when back to first position.
	FIRST POSITION SECOND POSITION
2.	Leg Raise – targets lower abdominals
	• Lie flat on your back • Hands over your head, holding on to the mat/bed frame/partner’s ankles behind your head • Raise leg to 90 degrees • Lower leg to 45 degrees • Hold for 3 seconds, * do not hold breath • Raise back to 90 degrees
	Do 15 reps of the Leg Raise - All this time, tighten abdominal muscles, and using controlled movements, slowly release when back to first position.
	FIRST POSITION SECOND POSITION       THIRD POSITION
3.	Figure Four Double Crunch – targets upper & lower abdominals:
	• Cross leg over knee • Raise leg at 90 degrees • Lower leg to 45 degrees • Hold for 3 seconds, • Raise back to 90 degrees
	Do 15 reps of the Leg Raise - All this time, tighten abdominal muscles, and using controlled movements, slowly release when back to first position.
	FIRST POSITION SECOND POSITION       THIRD POSITION

Remember to always listen to the advice given to you by your Doctor, tune in to your body and do not push yourself too far too soon. Also, do not have unrealistic expectations of your post-natal weight loss programme - many women experience difficulties in losing their post pregnancy weight, so do allow yourself between 6 to 12 months with a constant and consistent program to achieve your goals.

Contributed by: Sasidharan Unnithan
California Fitness – District Fitness Manager
www.californiafitness.com