8 Things You Need To Know About Exercising After Having A Baby From Post-Natal Trainer

It can feel incredibly daunting to exercise after pregnancy & birth, no matter the pregnancy or birth you had. An uphill battle. Like nothing is in the same place - well, it probably isnt! This often leads to us either ignoring exercise entirely or putting it off for a bit longer, going back to the biscuits and Netflix (totally valid by the way). Or we go the other way and overdo it because we want to 'bounce back' like the cover of celeb magazine in 2005. Incidentally, do any of us actually know ANYONE who 'bounced back'?

The process of matrescence is just that - a process. We change, we evolve, we get stronger than we have ever been before - and we deserve to allow our bodies to do the same. And whilst they can feel broken afterwards, we have to care for them in the same way so that they can come back to full strength. Learning how to gently move your body after having a baby can help you to recover better, to have the strength to carry your baby as they grow (and chase them as they start to move!), as well as reconnect back with yourself and find a little me-time along the way.

Our co-founder Stefanie first started working with Luisa Scilironi of New Moon Wellness when she was 6months post-partum with her first baby.

"Before pregnancy I was big into yoga, I had done a lot of running and functional fitness, including a few years of Crossfit until I felt called to slow down the intense exercise through a period of anxiety. I knew how to move my body, but I had stopped making it a priority. When trying to get pregnant, I prioritised my social life and work, knowing both may well disappear once I finally got pregnant (which they kinda did... but I realised I didnt actually care anyway) so around six or seven months after I had my first daughter, I saw a post on social from Lu that said I could bring the baby to PT sessions. That's what made me book - not the fact that she was trained in post-natal fitness, because I didnt realise how much of a game changer that would be for me. You don't know what you don't know, right?

Having someone who knew to check my posture and where weakness & tightness would likely be (we bend ourselves a lot when lifting/feeding/holding a baby), check for any ab separation, teach me that when breastfeeding I shouldn't overstretch to avoid injury and so on... was so important. Not to mention, having someone who could remind me that I had just had a baby, that I wasn't sleeping through the night, that it was ok to not be able to do what I used to do, that I needed to listen to my body and maybe do a little more of a yoga flow vs weighted squats this week - or on the flip side, hand me a weight when she could see I was strong and could be pushed. And that both were ok cos I was still there, doing something for me.

What she helped me to rebuild was not just my strength (which made a huge difference when I got pregnant again when my daughter was 15months old) but also my confidence in myself. I didn't recognise my body after my first baby. It felt alien and I didn't really trust what it could do - despite what it had just done. I just shoved clothes on every day and did everything that I needed to do. It was only months later, that I realised I was starting to recognise myself - albeit a new me, a little softer around the edges, and a little frazzled from toddler life, but able to remember what I used to be able to do. And even able to imagine what I could do in the future. And now I'm six months post baby number two and I'm back building upon what I learnt the first time in terms of strength. But luckily, the confidence is already there."

It's amazing that as women we go through these cycles of physical transformation. And it's important that we know how to care for ourselves throughout them. So, of course we had to ask our resident moon guide Luisa to share all of her tips for getting back into exercise after a baby with you. She just reintroduced Pre & Post Natal training as part of her PT services since she found out she is pregnant with her third bundle of joy. That wonderful news means she's doing this right alongside us this year & next.

Here's what you need to know.

Psssst - want to know about training when pregnant? We've got the tips from Luisa here.

1. Don’t Skip The Foundations.

It might feel frustrating to go back to basics, especially if you're used to a harder workout. But trust me, gentle, restorative movements are so important. Think dead bugs, toe taps and bird dogs. These exercises strengthen your deep core muscles to give you stability, improve your posture and help with back pain.

2. Focus On Core Work.

Rebuilding your core isn’t about crunches. It’s about rebuilding core strength, reconnecting with your body and regaining control. Focus on deep core engagement, not high-intensity ab work.

3. Be Patient.

Wait for the all clear before starting a postnatal exercise routine. It's important to wait to be cleared by the GP at your 6 week postnatal check-up (or 8-12 weeks if you have had a c-section). Even then, you may not feel ready to start doing very much. Your body has just been through 9 months of change and done something incredible, culminating in the biggest workout of your life at birth. Be patient and give it the recovery time it deserves.

4. Pelvic Floor First.

Having said that, it's never too early to start working your pelvic floor. These exercises have a bad rep for being boring (and they are!) but they are worth it. And you can start them right away, even while you're feeding or cuddling your baby. They can help with bladder control, reduce the risk of prolapse and yes, they can improve sex too!

5. Walking Is Your Best Friend.

Never underestimate the benefits of a walk. This is a gentle form of exercise you can do in the first few weeks. Getting out for a walk is amazing for your body, you mind and your energy levels. Just remember to keep it gentle and listen to your body.

6. Reconnect With Your Breath.

Your breath is a foundation of your core. Practising 360 breathing (breathing fully into your ribcage as if inflating a balloon) helps support both your pelvic floor and posture.

7. Watch For Doming Or Coning.

If you notice your tummy bulging in the middle during movement, it’s a sign your core isn’t managing pressure well. I would recommend taking a visit to a post-natal physio to get it checked.

8. Celebrate Your Body.

Your body has just grown and birthed a human so honour it. Postnatal movement is about care, not punishment. Be patient, take it slow and appreciate how strong your body is!

A Note on Postnatal Exercise.

Always check with your GP or Health Visitor before beginning or resuming any fitness routine after giving birth. If you’ve had complications or a c-section, wait for medical clearance.

Meet Luisa...

Hi, I'm Lu, Founder of New Moon Wellness and my aim is to support people on their wellness and fitness journey.

I believe there is a lot more to wellness than just fitness and a lot more to fitness than just the physical body - our minds and energetic bodies also come into play. Wellness is about thriving and to thrive we need to take a holistic approach.

It can be a minefield to know where to start so I am here to hold your hand and help you claim your own power. Trust me, you have a more power inside you than you could ever dream of.

I can help connect your mind and body and reconnect your feminine energy. You can find out more about my services and coaching programmes here.

P.S. Not an ad - Stefanie was a paying client of Luisa's, but couldn't let her keep all the info to herself so had to get her to share her tips with List readers.