When and how to get back in shape post-baby, part 1

A guide to exercising from six weeks to six months after delivery

Having a baby is one of the most important events in your life and will no doubt change your outlook on various elements of your lifestyle for the better. Once you've had your child, getting back into shape can be tough. But, with our guide to getting back into shape, from six weeks to six months after delivery, it really needn't be such a chore.

The first six weeks after giving birth
Congratulations on becoming a mum! Concerns about whether your bum looks big or your tummy’s sticking out, are probably far from your mind right now, and, of course, the needs of your new baby come first. But there is one type of exercise you can – and should – start doing straight away. It won’t interfere with your new duties and you can do it any time, any place, anywhere. Pelvic floor exercise or, Kegels. These enhance healing by stimulating circulation, bringing in nutrients to aid repair and removing waste products. The sooner you start them, the less likely you are to suffer from subsequent problems, like urinary leakage or poor muscle tone in the vagina. And don’t think that having had a Caesarean section lets you off the hook - experts believe it is actually pregnancy itself, and not delivery, that weakens the pelvic floor muscles.

Get your Kegels right
So how do you do them properly? Well, the first thing to do is locate the right muscles. The pelvic floor consists of four layers which form a ‘sling’ from the pubic bone to the coccyx, with openings to allow the urethra, vagina and anus to pass through. One of the easiest ways to identify the muscles is when you’re having a pee. Try to stop the flow of urine halfway through – and you’ll feel your pelvic floor muscles contract. (Don’t do this often, though, as it can cause urinary tract infections). Try to remember the sensation of them contracting. Now lie down on your back or side and draw up and tighten the pelvic floor muscles. Because the muscles are made up of both slow twitch and fast twitch fibres, it is important to mix slow and fast contractions. With the slower ones you should hold for a few seconds and release and lower with control. Make sure that when you release the muscles, there is something left to release. If the contraction has already faded when you go to release, make the duration of the contraction shorter. The faster ones should lift the pelvic floor in one strong contraction, and release with control.

Dos and don'ts

Do not hold your breath.
Do remember that the release part of the exercise is as important as the contraction.
Do not tighten your buttocks.
Do try the exercise in different positions – sitting, standing and lying prone.
Do not pull the tummy in.
Do perform the exercises regularly. Research suggests that performing 10 slow and 10 fast contractions, 3 times a day is effective.
Don’t give up your pelvic floor exercise after a few weeks – you need to persevere

Reclaim your abs
What other exercises can you do in the early post-natal period (basically the first 6 weeks)? Well, the tummy is obviously the other most-affected area by pregnancy and birth. The abdominal muscles have to stretch considerably to accommodate the growing baby and studies show that the rectus abdominis (the six pack muscle) can become up to 20cm longer and, as a result, slacker. What’s more, the linea alba, the connective tissue down the middle of the six pack separates (a process known as diastasis recti). This all sounds a bit worrying, but the separation begins to diminish just a few days after giving birth and is usually less than two finger widths apart by 6 weeks.

However keen you are to get the tummy muscles working, do not start doing sit-ups, curls or crunches. Those abs have been through a lot and it’s crucial to resume exercise gently and cautiously. You can begin the following exercises as soon as you like.

1. Navel to spine contractions: Standing up, inhale, and as you exhale, draw the navel gently into the spine (in other words, don’t ‘brace’ as if you were going to be punched in the stomach!). Hold for a few seconds without holding your breath. Build up to 20 second holds and repeat regularly throughout the day.

2. Pelvic tilts: Lie face up on the floor with knees bent, feet flat and spine in neutral. Inhale and as you exhale, draw the navel to spine and tilt the pelvis so the pubic bone curls towards you. Feel your back pressing lightly into the floor, but don’t squeeze the buttocks. Hold, then release with control.

3. Front lying abdominal raise: Lie face down with hands under forehead, head in line with body. Keeping the rest of the body relaxed, inhale and peel the navel to spine, trying to lift the abdominals off the floor. Hold for 6 seconds, breathing freely, then relax. Do not lift the hipbones off the floor or contract the back.

4. Bridge: Lie face up on the floor with knees bent, feet flat and spine neutral. Do a pelvic tilt, as above, but this time peel the spine off the floor, starting at the tailbone and rolling up, one vertebra at a time, until your shoulder blades clear the floor. Pause, then slowly lower the back down in the same way.

Focusing on the abdominals and pelvic floor will help you regain good posture, start to restore muscle strength and get rid of back pain.