Why getting back to fitness is crucial
Does it feel like just yesterday when you and your partner celebrated those two lines on the window of your pregnancy test? Time just seems to fly by so quickly, doesn’t it? Now that your baby is in your hands, you and your body have a new set of changes to encounter. One of the most crucial of them is getting back to fitness. So how do new mums bounce back after having their babies?
We got curious and spoke to Shin Loh, an ACE-certified personal trainer, a Pre/Post Natal fitness specialist, and the cofounder of B Studios Fitness, a kid-friendly fitness studio for mummies! Go on, give it a read.
Before diving into our conversation with Shin, let’s get on the same page on some widely used pregnancy terms:
->Postpartum
‘Post’ means after and ‘partum’ in Latin means to give birth. Therefore, postpartum is the period after a woman gives birth, and it’s used to refer to the mother. The synonyms for postpartum are puerperium and post-pregnancy.
->Postnatal
‘Natal’ refers to the action of being born. The term ‘postnatal period’ is used to refer to a newborn baby.
1Twenty80:What is the postpartum period?
Shin Loh: The postpartum period is actually the fourth trimester, which begins from a baby’s birth until 12 weeks after (when the baby turns three months old). Both parents and baby are slowly settling into their new lives.
A mother’s body is recovering. Hormones are fluctuating, organs are returning to their original placements, breastmilk production will increase, and some postpartum bleeding will occur.
1Twenty80:How will a mother’s body change during and after pregnancy that will affect their workout routine?
Shin: During pregnancy, a mother’s body goes through a myriad of changes to make way for the new life growing inside. Their ligaments loosen, and pelvic floor muscles stretch and weaken. The body’s centre of gravity will also change as it accompanies postural shifts. Mothers are also vulnerable to diastasis recti or abdominal separation.
Such changes may not only frustrate mothers, but also predispose them to injuries or tightness in the lower back, shoulders, neck and hips. Therefore, it’s important that mothers look into core restoration and reconnection after delivery before returning to their pre-pregnancy workout routine.
Diastasis recti is the separation of the abdominal muscles during and after pregnancy. As your uterus expands during pregnancy, the abdominal muscles stretch. The linea alba, which is a band of connective tissues, becomes thin and pulls apart. Upon delivery, the highly elastic linea alba will heal and retract to its original place.
However, when the tissues lose their elasticity from being overstretched, the gap in the abdominals will not close as much as it should. This is diastasis recti.
It is extremely common in those who are pregnant and during the postpartum period. Over time, this can lead to pain in other areas of the body (particularly the back, hips or pelvis).
1Twenty80:Why is it important for mothers to get fit post-pregnancy?
Shin: To be functional! Whether it’s for holding onto baby carriers, carrying their kids or running around after them. We also believe that self-care is important for all mothers, and taking care of one’s health postpartum should also be a priority.
1Twenty80:What are some signs that indicate that post-partum mothers should start exercising?
Shin: One of the most prevalent symptoms is a weaker pelvic floor, which can cause urine leakage, especially while laughing or sneezing. Besides that, mothers may also experience tightness in the lower back, shoulders, neck and hips, as well as poor posture and diastasis recti.
1Twenty80:When can mothers start exercising?
Shin: Generally, mothers can start exercising four weeks after a natural delivery and six to eight weeks after a cesarean delivery. Gentle breathing and pelvic floor exercises, on the other hand, can be done immediately after birth. When done correctly, breathing exercises not only help to reduce stress but are also a very powerful tool for core and pelvic floor restoration.
1Twenty80:Is it important to get consent from their doctors?
Shin: Yes, we normally recommend that mums get clearance from their doctors before starting to exercise to avoid any possible complications.
1Twenty80:Why is it important for mothers to support each other during the postpartum period?
Shin: The postpartum journey can be overwhelming, and no one can understand a mother better than another mother. We all go through similar struggles and challenges with our new postpartum bodies and babies.
On top of having a new baby to take care of, many new mothers face sleep deprivation, lactation problems and other hormonal issues. Therefore, it’s always helpful to have a group of mummies that can offer empathy, reassurance and support.
1Twenty80:How can dads support their partners post-pregnancy?
Shin: Fathers play a significant role in providing postpartum assistance to mothers. It is critical for spouses to realise the value of ‘self-care’ for their partners. Allow them to ‘refill their cups’ by providing them time to exercise, read, meditate, or simply breathe and relax. In addition, be a physically and emotionally supporting figure.
1Twenty80:What safety hazards should mums be aware of?
Shin: Newly postpartum mummies should be careful not to overstretch due to the hormone called relaxin. Mummies are more prone to spraining or overstretching muscles during physical activity when they’re still pregnant, and this can seriously jeopardise their joint health. It could take another five months after having the baby for relaxin levels to stabilise.
Relaxin is a reproductive hormone produced by the ovaries and placenta. It functions to:
- Allows the body to stretch during pregnancy by loosening and relaxing muscles, joints and ligaments.
- Prepares the body for delivery by loosening the muscles and ligaments in the pelvis.
Thus, making mothers more susceptible to injuries. So, it’s pivotal for mothers to be cautious when exercising.
B Studios Fitness presents 5 home exercises for postpartum mothers
Here are five home exercises for postpartum mothers by Instructor Shin. What are you waiting for? Get your doctor’s ‘yes’, grab a mat and work that mummy body!
Do 4 sets of each 10 reps, take rest between each set
Exercise 1: Glute Bridge
- Lie on your back on a mat.
- Bend your knees at a comfortable distance.
- Push your hips upward while exhaling.
- Squeeze your glutes (buttock muscles) together.
- Come back down.
Exercise 2: Glute Bridge with Ball
- Lie on your back on a mat.
- Place a pilates ball, cushion or pillow between your thighs.
- Squeeze the ball while exhaling.
Once you have mastered Step 4, proceed to do a glute bridge with a ball as shown in Exercise 1.
Exercise 3: Side Plank
- Lie on your side on a mat.
- Position your elbows under your shoulders.
- Bend your bottom knee and keep the other knee straight.
- Push yourself up using your obliques (waist muscles) while exhaling.
- Keep your body straight and hold this position for 20 seconds.
- Repeat these steps on the other side.
Exercise 4: Body Weight Squats
- Stand with your hands on the back of your head and your feet at hips width apart.
- Roll your shoulders back and look upright.
- Squat down as if sitting on an imaginary chair.
- Bend your knees in the direction of your second toe.
Once you are comfortable with Exercise 4, proceed to master the Alternative workout as shown on the right (Alternative: Squats with Heel Raise).
Alternative: Squats with Heel Raise
- Squat down.
- As you come back up, raise your heels by tiptoeing.
Exercise 5: Push-up
- Go on all fours on a mat.
- Rest your knees on the slightly ‘fleshier’ part, not on the bony part.
- Place your palms about shoulder-width apart.
- Keep your body straight.
- Bring your chest down towards the floor.
- Push yourself up while exhaling.
For those who are not ready to do a full-on push-up on the floor, you can use an elevation as shown in the Alternative exercise below (Alternative: Push-up with Bar).
Alternative: Push-up with Bar
- Grab a hold of a stable bar, sofa or table.
- Keep your feet apart.
- Push yourself down to your chest.
- Push yourself up while exhaling.
- Keep your body straight.
- To increase the intensity, step backwards. Step forward to make it less challenging.
We also have a step-by-step guide on our YouTube channel, just scan the QR code below!
We hope you enjoyed reading the interview and following these exercises with Instructor Shin. If you’re around the area, say hello to B Studios Fitness at
Address: 42-2, Jalan Telawi, Bangsar Baru, 59100 Kuala Lumpur
Contact: 012-2069974
Website: www.bstudios.my
Or check them out on @bstudiosfitness (Instagram) and B Studios -Bumps Bubs & Burpees (Facebook). Happy working out, mums!
Sources: bellybelly, Cleveland Clinic
