Having a baby changes a person’s life, for the father, it can be a stressful period where for a while at least you become the protector and provider of the family. For the mum it changes so much more. Career, sport, mind and of course, your body. This is primarily why women both physically active and less active women are often worried about resuming their exercise routines to get rid of any excess fat or simply get back in shape after pregnancy. Now, we can’t all be Serena Williams, Dana Vollmer or more recently (and our favs), Shelly-Ann Fraser-Pryce or Alison Felix, but choosing the right exercises can reduce the risk of various complications after labour.
FOR HIM
Aspirational as the dad bod is for many, it’s important not to eliminate training completely when you become a parent. Many athletes get caught into a web of bad eating and training routines ‘in support’ for their partners. There’s no doubt that the most important thing is supporting your partner where possible, but taking care of yourself physically and mentally, will give you the best chance to do that. A fluid routine during in the first few weeks is pivotal. If you’re able to take some leave, perfect. Don’t waste it. This is not a staycation, you’re home to provide support for your partner and to be the best person you can be. Can’t take the time off? Even better, move your training sessions to your lunch break. Do stairs in your building, drills on the spot, stretching, bodyweight exercises, and meditation, possibilities are endless. Maximise your time away to ensure you’re completely present while at home.
FOR HER
How soon can mums return to exercise after giving birth?
How soon can you be expected to compete again after giving birth?
What type of exercise are more appropriate for you as a mum?
The answers given here are of course dependant on the type of delivery and whether or not you suffered post-pregnancy complications. One thing’s certain, it’s a complex time in your life and listening to your doctor and of course, your body, is paramount.
For those who experienced a natural labour, there are a number of advantages here, especially if your goal is to return the the track ASAP. In any case, the only activities you shouldn’t perform right away are ones like swimming or any strenuous physical activity such as lifting heavyweight and running, among others.
How soon can mums return to exercise after giving birth?
Strenuous activity should be avoided for at least 4 weeks after birth, or when cleared by your doctor.
What type of exercises are more appropriate for you as a mum?
After birth, hit the floor. The pelvic floor that is. It’s recommended to perform a series of pelvic floor strengthening exercises such as Kegels and buttock bridges. These exercises help with a range of things following a natural birth.
Abdominal exercises are recommended to strengthen your core, and you can start with them, and pelvic floor exercises one or two days after birth. Then, you can gradually include other bodyweight exercises such as squats, knee-pushups, regular pushups, and so on. As you do, do not endure pain and always talk to your doctor about your physical exercise routine.
How soon can you be expected to compete again after giving birth?
This, of course varies depending on the athlete. Assuming there are no complications physically, you could safely return to the track competitively, within 6-8 months.
A safe return to exercise after a C-section
A C-section is a surgery that requires around two months to heal, and any exercise that increases your abdominal pressure is not recommended, including sit-ups and crunches. Pelvic floor exercises are fine during the healing period, but only after eight weeks will you be able to cycle, walk, and perform some low-impact exercises.
However, keep in mind that after a C-section, your timing to heal and safely return to physical activity is highly variable. Thus, talk to your GP and follow their advice to resume your workout and get back on track.
Restarting your post-pregnancy training is a relatively short period in your life, but there’s much to learn if you want to do it properly. Choosing the right sport or athletics club makes all the difference if you want to be advised and carefully guided by professionals in their field. Brunswick Athletics Club, prides itself on being a family-first club, welcoming all parents to the track, to our events and training where possible.
Just want to chat to another mum at the club to see if it’s right for you? We can organise that too!
There’s nothing better than feeling reassured with a support team consisting of physiotherapists, masseurs, osteos, coaches and much more. Thus, return to your training routines and stay safe by following the recommendations given here and the advice of your doctor and the support team in your athletics club.
“A lot of (people) tend to believe that having a baby ends your career, well, having a baby just started mine” – Shelly-Ann Fraser-Pryce told GiveMeSport
Brunswick Athletics Club 
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