Core training in the postpartum generally looks drastically different than what you might think when you hear me say core training. During pregnancy your core (abdominals, back, diaphragm and pelvic floor) are put to the test. Although this is completely normal it doesn’t mean that you should just right back into traditional core training. As the belly grows throughout pregnancy your core is stretched and are typically not used the same way as they normally are. Stretched muscles generally become weaker (because they aren’t contracting through their full range of motion) and muscles that aren’t used as much also become weaker because well they aren’t being used. To put this into a perspective most people will understand let’s say you broke your ankle. You will likely be put in some sort of immobilization device (it might be a cast or a boot or something similar). You will likely spend 8 weeks in this immobilization device and when you take it off you will likely notice a difference. When you compare the injuries leg to the one that you were using normally for the last 8 weeks you will likely notice it looks smaller and this is because the muscle hasn’t been used so it has started to break down (we call this atrophy in the fitness world). Although pregnancy isn’t exactly the same situation you get the idea which is why it’s important to focus on reconnecting to the core and pelvic floor in the early postpartum days.
Remember that these exercises are generally considered safe in the early postpartum but your journey will probably look different than another momma’s and that’s okay. Some women may be able to begin these exercises in the very early postpartum while others may find they need a few extra weeks. Your journey is your journey so ensure that you remain aware of what your body is telling you that you need and consult with your doctor as well.
With the following exercises aim to complete 10ish reps of each. Begin with 1 set each day and as you feel you can start to increase to 2-3 sets. Again, I encourage you to do this with the assistance of your health care provider.
There you have 5 exercises for the early postpartum. You can pick or choose and don’t need to complete all of these exercises at once in the day, nor do you need to complete them all. If the breathing is all that feels good then work with that to start and you can add to it as you go. Ensure that you feel comfortable with what you doing and that if you are unsure reach out to your health care provider to ask questions. There is a large emphasis here with connecting the movements to the breath. This is super important in the postpartum period to help reconnect to your pelvic floor. Thank you for joining me for this series over the last 4 weeks and you can check out the first, second and third trimester posts here.
ashleepedlowcoaching.ca 