Prenatal + Postpartum Workout Tips - Locally Well San Diego Article
From Bump To Baby: Local Experts Share Prenatal + Postpartum Workout Tips
Article Posted: June 26, 2024
Written By Erica Castillo, CASFFA Executive Director + Co-Founder
Staying active with safe and effective movements during your prenatal or postpartum workout can offer profound benefits for both mom and baby. Incorporating low-impact exercises into your routine provides a gentle yet effective way to maintain muscle tone, and pelvic floor health, and support overall well-being during this special time.
Important Note: Before starting any exercise program during pregnancy and postpartum, always consult with your obstetrician / primary care physician to obtain clearance.
What to Consider When Creating a Prenatal Workout Routine
Currently expecting? It is important to understand that your body is going through many different changes. "Pregnancy is not a disability, but it is a unique time hormonally and physiologically," explains Robin Taylor, the founder and owner of MVMNT Studio and an FFB Licensed Pregnancy SaF Coach. Finding a reputable coach or instructor who is trained in pregnancy and postpartum fitness is vital during this critical time.
To ensure a safe and effective prenatal workout, it's also important to inform your instructor about your pregnancy before class. This allows the instructor(s) to make necessary adjustments to your workout routine.
"Everybody is unique, and every pregnancy is different. Our bodies communicate limits very clearly—our job is to listen and respect them," Robin Taylor, the founder / owner of MVMNT Studio and an FFB Licensed Pregnancy SaF Coach. Taylor encourages women to view training as a collaborative journey with their instructor, emphasizing the importance of speaking up about any discomfort or concerns.
When it comes to prenatal workout safety, Taylor advises against pushing through sharp pain. "If something feels wrong or off, it probably is," she says. Trusting one's instincts and asking for modifications when needed is crucial to avoiding injury.
Postpartum Workout Tips
For new mothers eager to return to exercise after childbirth, instructors recommend a slow and steady approach instead of rushing back to pre-conception workouts too soon.
“Postpartum recovery requires patience and care. Your body has spent nearly 10 months growing your little one, so it's unrealistic to expect to resume normal classes just six weeks after delivery,” says Bekah Burns, owner of Elevate SD + Lagree Master Trainer. “We understand your eagerness to return, but it's essential to start with a gentle postpartum workout that prioritizes self-care.”
Mastering diaphragmatic breathing, including pelvic floor contraction and relaxation, is essential for postpartum healing. Incorporating gentle movements during postpartum workouts like glute bridges once breathing feels natural can help build a strong foundation, especially for your pelvic floor.
5 Essential Prenatal + Postnatal Fitness Exercises
These five essential prenatal + postnatal fitness exercises, demonstrated by Heather Perren and Lexi Heinzer, Certified Pre/Post Natal Specialists and Lagree Master Trainers, will strengthen muscles, improve flexibility, and enhance endurance—all while being gentle on joints and minimizing the risk of injury. Exercises are demoed on a yoga mat/floor and microformer machine to add intensity.