Parenthood (PH): How soon can I start exercising after childbirth?
Emma: Everyone has a different birth experience, therefore returning to exercise after childbirth is not always the same for everyone. It also depends on how much you were exercising before giving birth. Doctors usually recommend you to start back ‘normal exercise’ after 6 weeks.
However, I advise starting specific postnatal recovery exercises sooner than 6 weeks. I recommend starting specific postnatal exercises sometimes as early as 2-4 weeks depending on the individual. However is important to remember this is not standard exercise this is specific postnatal rehabilitation exercise.
Parenthood (PH): What are the safe exercises that I can start with?
Emma: You can start kegels exercises as soon as possible as long as you do not have any pain. In fact doing specific postnatal exercises, help to heal and recover from any stiches you may have had after childbirth. Starting specific gentle exercise generates blood flow to the area to help it heal. I like to also advise my clients to start with lower tummy engaging.
Connect your deep core muscles
Why it’s great:
This is a great exercise to help prevent back pain and stay strong in your core muscles which is important for postnatal recovery as well as while pregnant.
When to do:
How many sets:
Repeat the following instructions 10 - 20 times, once per day and you will start to increase your lower abdominal muscle strength
Start seated on the ball or on a chair. Place your hands under your belly button on your lower abdominal area. Inhale relax your belly. Exhale gently draw your belly away from your hands. Inhale relax and repeat. Avoid pulling your belly in forcefully; make the movements subtle and gentle. Feeling your lower belly move away from your hands towards your spine.
Q3) What workouts can I do to get back to pre-pregnancy shape?
It is advisable to start Postnatal Pilates to regain your pre-pregnancy shape.
It is important to honour what your body has just gone through so not rushing back into normal exercise is important. Always start with postnatal recovery exercises first so you regain strength from the inside out.
Q5) How do I lose that flabby tummy?
It is important not to start doing sit-ups when you have returned from giving birth. Many people think this is the best way to regain their tummy strength again. Starting with specific postnatal recovery exercises is important. Like deep lower abdominal exercises and also pelvic floor exercises. This will make sure you are working from the inside out and will help to flatten your tummy!
I like to advise Cat stretches, as they are a safe and effective exercise to regain strength in the tummy.
Why it’s great:
This is a great exercise to do to help relieve back pain and also keep the ligaments of the uterus aligned.
When to do:
How many sets:
Repeat 8-10 times every day
Start on the hands and knees. Place your hands under shoulders and knees under hips. Keeping your spine in neutral. Inhale to prepare, exhale to round the spine and hug your baby. Inhale to come back to neutral.
Q6) Are there any classes available?
I offer regular postnatal (babies welcome) classes in Bangsar. If you cannot make it to class I also offer an online option, www.corerestoreprogram.com
Emma is an internationally certified Pilates, Yoga, Barre and Fitness Instructor, as well as Health Coach. She specialises in Women’s Health, specifically pre and post natal exercise. She has been teaching since 2003, and it's her passion to help clients love their body and make exercise part of their life, keeping them pain-free and feeling great. She loves supporting women through their Pre & Post Natal journey and has incredible results healing Diastasis Recti, assisting women to improve pelvic floor health and educating them around an easier and speedier birth.
Emma founded and operated a successful Pilates studio in Sydney Australia, which she sold in 2014 to move to Malaysia with her husband. Her studio was an international educational hub, regularly hosting Pilates Teacher Training courses and was the first to offer Barre in Australia. During this time Emma Also be sure to follow Emma on Instagram and Facebook, and say hi! She loves connecting. travelled throughout Australia and Asia as a Teacher Trainer, training new instructors in Barre. She has been featured in various magazines and has trained many celebrities. Her knowledge is sought after by many who have experienced the positive changes through her teachings. She is now happy to be helping more people experience the benefits of Pilates through her online studio www.epilatesonline.com. Emma believes everyone should have access to an education about their body, to assist in alleviating pain, improving posture & confidence, gaining better life balance and improving overall fitness and wellbeing.