{"id":3566,"date":"2017-09-15T17:52:27","date_gmt":"2017-09-15T17:52:27","guid":{"rendered":"http:\/\/club.runthrough.co.uk\/?p=3566"},"modified":"2017-09-16T19:26:58","modified_gmt":"2017-09-16T19:26:58","slug":"post-baby-training-tips","status":"publish","type":"post","link":"https:\/\/club.runthrough.co.uk\/post-baby-training-tips\/","title":{"rendered":"Post Baby Training Tips"},"content":{"rendered":"\n

Congratulations!!!<\/em> You’re a Mum, you’ve done the sleepless nights, feeding, baby changing and now all you really really want is your body back and to feel in control again!<\/p>\n

Getting started…<\/strong><\/p>\n

Whether you’ve had a c-section or natural birth you should start slow and build<\/em>. Do get your doctors approval first, its usually 6 weeks<\/strong> for natural birth and a little longer post c-section.<\/p>\n

Listen to your body and be kind to yourself!<\/em><\/p>\n

If you go straight into running or any other high impact exercise you may feel discomfort and leak, caused by a weak pelvic floor (embarrassing!!<\/em>) and you risk doing more harm than good.<\/p>\n

YES! Pelvic floor, pelvic floor, pelvic floor<\/strong><\/p>\n

It’s been stretched and pulled throughout pregnancy and giving birth. You may even have some abdominal separation (medical term Diastasis Recti) caused by the pressure on the uterus by a growing baby.<\/p>\n

The fitter you are before pregnancy and throughout the more likely you will be to bounce back.<\/p>\n

What exercises should I start with?<\/strong><\/p>\n

Your exercise regime should initially focus on restoring the connective tissue in your inner core (transverse abdominals) and activating your pelvic floor. Once you have these switched on correctly you are safe to add load.<\/p>\n

1. Isolated pelvic floor and lower abdominal exercises<\/strong> driven through breathing. Like leg taps (below), glute bridges, pelvic tilts.<\/p>\n

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Lay on your back with knees bent, and feet on the ground. Inhale through your ribcage, as you exhale begin to draw your pelvic floor upwards and navel towards your coccyx. Ensure the small of your back in imprinted into the matt and shoulders relaxed. Once your pelvic floor and inner core muscles are engaged begin to raise your left leg with knee bent. Then alternate using the same breathing technique. Complete x5 reps on each leg, 3 times.<\/strong> Once you’re comfortable with this, progress to double leg raise.<\/p>\n

2. Strength exercises<\/strong> target bigger muscle groups and supporting joints including glutes and lower back, upper back and arms. This will improve posture and areas of weakness. Remember your core muscles and pelvic floor is the driving force of every movement. Like squats, lunges (below), side lunges, wide plié squats (below). Progress with raising the heels, then add light weights. Build from the inside out, then you can add load to increase strength and perform functional exercises correctly.<\/p>\n

WIDE PLIE SQUATS<\/strong><\/p>\n

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WALKING LUNGES<\/strong><\/p>\n

\"Post*This requires core control and a great exercise to incorporate into your routine.<\/p>\n

SINGLE LEG SUPERMANS<\/strong><\/p>\n

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