After giving birth, your body goes through incredible changes that deserve care and attention as you begin your recovery journey. One of the most important steps in post-natal fitness is reconnecting with your core and pelvic floor—key areas of the body that support strength, stability, and overall wellbeing.
Why Core and Pelvic Floor Reconnection Matters
During pregnancy and childbirth, the muscles in your core and pelvic floor are stretched and weakened. These changes are natural but can lead to challenges like lower back pain, incontinence, or a sense of disconnect from your body. Rebuilding strength in these areas can:
- Improve posture and reduce back pain.
- Support bladder and bowel control.
- Enhance your overall strength and stability.
- Boost confidence as you feel stronger and more in control of your body.
Simple Exercises to Reconnect Safely
Getting started with post-natal exercises doesn’t require fancy equipment or hours at the gym. Here are two gentle but effective exercises to begin your journey:
1. Pelvic Floor Lifts
- How to Perform: Sit or lie down in a comfortable position. Imagine you’re trying to stop the flow of urine midstream (this is your pelvic floor engaging). Gently squeeze and lift, hold for 5 seconds, then slowly release.
- Frequency: Perform this exercise 10 times, 3 times a day.
- Tip: Focus on gentle activation without holding your breath or tensing other muscles.
2. Core Breathing
- How to Perform: Lie on your back with your knees bent. Take a deep breath in, allowing your belly and ribs to expand. As you exhale, gently draw your belly button toward your spine and lift your pelvic floor at the same time.
- Frequency: Practice for 5 minutes daily.
- Tip: This exercise not only strengthens your core but also promotes relaxation and mindfulness.
Safety First
Always listen to your body. If you experience pain or discomfort during these exercises, stop and consult a healthcare professional or fitness specialist. Remember, recovery takes time, and consistency is key.
Join Vibe Fit Mums for a Personalised Approach
At Vibe Fit Mums, we understand the unique needs of new mums. Our post-natal fitness classes and one-to-one training sessions are designed to support your recovery safely and effectively. Whether you’re looking to rebuild strength, improve your energy, or simply connect with other mums, we’re here to help.
Take the first step in your post-natal fitness journey today!
Click here to enquire about 1-1 Personal Training
You’re Not Alone in Your Journey
Every mum’s recovery is unique, but with the right guidance and support, you can feel strong and confident in your body again!