Freya was born on the 9th September 2020. I gained 24 kg during pregnancy. Three months later my belly was so big that a few people asked me if I was pregnant. I still carried an additional 13 kg and it was frustrating. I didn’t expect that.

I thought that after just a couple of months my body will be back to its pre pregnancy shape.

Ready for my first run after having a baby

So on the first of January 2021 I put my trainers on and went for my first run. I wanted that baby weight to be off of me as soon as possible and running felt like an easy way to do it. Also it was exciting to leave my baby at home for 15 min and have this time for myself. But the run was no fun. I could not breathe, and it felt like this was the hardest thing I had ever done.

My postnatal running adventure didn’t last very long. Not because I was in pain but because I am not really a runner. I prefer to hike up the mountain with Freya on my back, enjoying the challenge but without the high impact of running. Yet I know many women who simply love it and I think it is amazing! Apart from other benefits, moderate intensity jogging is a great way to stimulate our brain functions and improve memory, more reasons to do it, right?

Plus when we truly love something we should be able to do it, without pain or any other limitations.

Despite all these benefits, after having a baby, running is the wort way to start that post baby training.

It doesn’t matter if you start exercising three or twelve months after giving birth, don’t start with running.

Whether you had a c section or natural birth your body needs to do a lot of healing first

After birth we first have to restore our abdominal and pelvic floor function.

Secondly, pregnancy and childbirth often exaggerate our postural tendencies.

Most women will notice an increased curve in the lower back with significant anterior pelvis tilt as well as a rounded upper back (thoracic spine kyphosis). Some experts advise that it may take about 6 months for the pelvis to get back to the neutral position but that is still very individual, depending on your postural awareness, hormones and performed exercises.

Exercise mat is always on the floor and everyone loves it!

If you start running before you restore function in your deep abdominal, pelvis and multifidus (spinal) muscles you may end up with neck, shoulder, back, hip and knee pain (yes all of these will be a result of instability and weakness in your core muscles). You are also increasing the risk of prolapse (when the bladder, uterus or rectum fall below their ideal position) and incontinence.

As most mums will lose the muscle mind connection with their deep belly muscles (TVA) and have a different degree of diastasis recti (abdominal separation), restoring that connection and closing the gap is the first goal together with strengthening their pelvic floor muscles. There are specific exercises that may help you with that.

Ab crunches or planks should be avoided at this stage.

Unfortunately, not many new mums start with their abdominal muscles rehab. I have worked with many mums who just don’t know what to do and how important it is to always start with it, even if they are getting back to training 12 or more months after having a baby. We think that as our abdominal gap has healed, we’re good to go. That is not enough. You have to be able to consciously engage your abdominal muscles while performing other moves and exercises. Whether it is spinning, hiit, yoga or pilates, you must be able control your mid-section first.

The good news is that for most mums the rehabilitation process is very simple, but it requires specific exercises, patience and consistency.

My favourite exercise to start with can be performed as soon as you get the green light from your midwife. I started 10 days after my c-section.

Exercise:

Lay down on your back on the floor (or bed), bend your knees and place your feet closer to your bum. Put both hands on your belly. Breathe in and as you breathe out pull your navel towards your spine. Hold that contraction (but keep on breathing) for as long as comfortable. Every time you breathe out pull your belly a little bit more. Can you activate your upper, mid and lower abs? Try to engage each of them. If you cannot activate one or more areas, visualise yourself pulling them in. Over time visualisation will help you restore your muscle mind connection. Now start squeezing your side abdominal muscles, like you were wearing a corset. Finally try to squeeze your pelvic floor muscles. If you struggle you can also use visualisation to restore function in this area as well.

Do as many reps as you can and do this exercise daily.

When I started I only did it in bed in the evening. As my body began to heal, I started to do it while sitting and walking. 17 months later and I am still doing this exercise. It is a part of my everyday routine despite my belly muscles being strong again. I actually even do it now, while writing this post.

If you are interested in my full postnatal abdominal therapy program, comment below and I will let you know as soon as it is ready (it will be available at the beginning of march). Without restoring your core functions any activity, including taking care of your baby, increases the risk of injury.

When you are ready for more, add hamstring and hip flexor stretches as these muscles often shorten during pregnancy.

I would also highly recommend to wait with running until you stop breastfeeding.

As long as we are nursing our body produces a hormone called relaxin that reduces joint stability. Until then enjoy longer or shorter walks and play with intensity if you feel like it. Walk up the hill or do interval walking (slower and faster) to increase your heart rate. Brisk walking for 60 min or longer is a great way to burn fat while reducing stress hormones. It is safe and healthy not only for you but also for your little one.

With love,

Karo

#21: Why new mum should never start a new exercise routine with running