Post Natal Exercise Classes Londonderry
Post Natal Exercise
Post natal exercise
If you've recently given birth and want to begin exercising again, whether it's to get back your pre-baby body or you simply want to boost your energy levels in this testing time, there are safe exercises to be done - if you have the time!
Many medical professionals suggest that it is ok to begin exercising again, at about 4 weeks after childbirth, although even longer for a caesarian section. Before beginning any exercise after childbirth we suggest you consult your doctor to check he is happy for you to do so.
Benefits of post natal exercise:
Suggested exercises for the early stages after childbirth:
During the early stages after childbirth, it's important to focus your exercises on the Abdominals and Pelvic Floor, here are a few exercises we recommend:
Post natal abdominal crunch - at regular intervals throughout the day contract your abdominals in towards your spine for two seconds and then release. Do this at least 20 times a day, every day. You will soon begin to feel your abdominals coming back.
Pelvic rock - lay on your back with your knees bent and feet flat on the floor. Whilst breathing out, move your pelvis in a rocking movement so your lower back is flat on the floor. Then slowly move your pelvis again so that your lower back is lifted from the floor. Try to do this on a daily basis but don't push yourself.
Pelvic floor exercise - contract your vagina in the same way you would to stop yourself from peeing then count to four and relax; you should feel the difference between the two positions. Repeat this exercise in sets of six, several times a day. Contract and relax your vagina in quick succession. Breathe normally while doing these exercises.
Leg slide - laying flat on your back, with bent knees and feet flat on the floor. Put your hands under your lower back, flat on the ground. While breathing out, slide your feet gently forward, bringing the knees to the ground. Breathe in and slowly slide your legs up to the starting position again.
Getting back into shape
Further down the line once your abdominals have healed properly and you are ready to begin exercising again, you can follow one of our free exercise programs , it is advisable to consult your doctor before embarking on any fitness program.