Fitness Advice

If exercise was a big part of your life before welcoming a little one into the world, then, in the months after giving birth, you might start to wonder about how to approach getting back into movement–if that feels right for you.
Not every new mum will feel that a return to exercise is the best thing for them right now, and that is totally okay. Whether you had a vaginal birth or a C-section; or straightforward birth or a traumatic one, will all come into play. Listen to your body and speak to your midwife or doctor if there is anything you are not sure about.
If so, however, it’s true that the world of postpartum workouts can be seriously overwhelming. Advice, often conflicting, can be found in every corner.
It’s for this reason that WH has called upon Hollie Grant, founder of The Pilates PT Method and The Bump Plan, for some inside intel. As a mum, she has first-hand experience of slowly and gently returning to movement after birth, and has trained the likes of Jourdan Dunn and Ella Mills (a.k.a. Deliciously Ella).
Here’s exactly what she wants women who have just had a baby to know.
1. Gentle recovery can begin early
According to the UK’s Standard NHS procedure, women should wait until their 6-week postnatal check before considering exercise, but Grant says this doesn’t necessarily mean you should be on bed-rest until then. (If you had a C-section or a difficult delivery, of course, recovery may take longer–check in with your midwife or doctor about this.)
To caveat, she’s absolutely not suggesting you get yourself to the gym the day after giving birth, rather that the immediate post-labour timeframe can be crucial for super gentle recovery, as long as you feel ready.
‘Anyone who has attended a 6-week check-up knows that it’s more about your baby than it is about the birth parent, and often exercise isn’t even discussed,’ she tells us. But, interestingly, she affirms that ‘There is so much you can, and should, do in those first few weeks post-labour.’
She pinpoints the following:

READ MORE: Moms Applaud Meghan Markle For Showing What Women Actually Look Like After Giving Birth
2. Focus on rehab, not weight loss
It pains us to say it, but ‘snap-back culture’ is real, and Grant’s also passionate about getting rid. ‘There is so much pressure to lose weight after having a baby, and even well-meaning family and friends might mention it, too. I really urge you to focus on rehab, rather than weight loss. Aim for a strong, functional body, that can deal with the demands of anything parenting throws your way.
‘Placing the focus on how your body performs, rather than looks, will help keep any toxic diet noise at bay, and allow you a more positive outlook on your new body.’
You’ve just grown a human inside of you for nine whole months – be proud and give both your body and mind the break they deserve.
3. Making peace with changes to your body is vital
In the same vein, whether it’s weight loss, aesthetics, fitness, strength or otherwise, your body will never be the same. That’s most definitely not a negative thing. Rather, it’s that recognising that your body has changed for life, and accepting, that will bring you a huge sense of peace.

‘It’s not a popular message, but we’re always postnatal,’ Grant adds. ‘I had my daughter three years ago, have taught over 1,000 live classes since then, am a postnatal expert, and still don’t have the body I had before. I never will. But neither do I need to. Every single aspect of my life has changed since, so why on earth do I expect my body not to have to?
‘I am, however, the strongest I have been in a long time, and I appreciate what my body has done for me. I have other markers of success for my body now.’
Think about the amazing process your body has just been through, for starters.
READ MORE: This Brave New Mom Shares Her Lockdown Birth Story
4. Comparison is never helpful
Pitting yourself against other new parents is, literally, pointless. We’ve said it before and we’ll say it again: we’re all different. No woman will have the same birth as another, so there’s absolutely no use in making yourself feel some kind of way if they just so happen to be recovering sooner, for example.
‘One parent may have had an active pregnancy, a smooth vaginal birth, and lots of support at home. Another parent might have had a high-risk pregnancy, a traumatic birth, and little to no support at home,’ Grant explains.
‘These differences mean that you will never be at the same stage as anyone else. If Tracy from NCT is back to running 5k a week at 6 weeks postnatal, and you don’t even know where your trainers are at after 12, don’t feel bad.’
As ever, you do you.
5. Stop holding your breath
Fact: the way you breathe scientifically changes during pregnancy. It’s for this reason that you might feel out of breath more easily, and it’s also why you need to pay even more attention to proper breathing.
‘By the time we give birth, our uterus is very high up by our diaphragm and our breath is much shallower,’ Grant says. ‘This can mean we feel quite breathless, have a more rapid breathing rate, don’t make much use of the whole of our lungs, and can feel quite alert or anxious. We can try to re-establish good breathing technique as soon as we’ve given birth.’
Practice slow, deep breaths for 5-10 mins per day to reap these rewards:

Core stimulation (including the pelvic floor)
Reduced likelihood of subconsciously holding your breath while exercising (which could increase risk of prolapse)
A calmer nervous system (efficient breathing stimulates the Vagus nerve and the ‘rest and digest’ system)

In, and out.
6. Go at your own pace
An obvious one, but it’s vital you learn to walk, before attempting to run. ‘After you’ve had a baby, your body has changed in so many ways,’ says Grant. ‘It can take weeks (if not, months) to get back to some sort of “normal”.’
‘In the first couple of months, I ask clients to imagine they’re rebuilding the structure of a house. We want to get the scaffolding in place before we start messing about with the tough stuff inside. Bump Plan members do this through deep core engagement, breathwork, pelvic floor activation, and awareness of how their bodies work. Spend time building up the foundations, and you won’t risk a setback further down the line.’
Don’t rush it, basically.
READ MORE: This Mom’s Photos Reveal The Truth About ‘Bouncing Back’ After Giving Birth
7. Take care of your pelvic floor
There’s no two ways about it: your pelvic floor needs work post-birth. This is something Grant swears by for her clients. ‘Whether you had a caesarean or a vaginal birth, your pelvic floor needs some love. It not only controls the passage of urine, faeces, and wind, but it’s also responsible for enjoyment of sex, and literally supporting your internal organs.
‘Birthing people are understandably more at risk of prolapse (where the pelvic organs drop down into the vagina), but a functional pelvic floor can really help reduce the risk of a prolapse, and help you exercise safely with a prolapse. It can also help prevent the cliché “sneezing and weeing” that so many parents suffer with (and that has been normalised far too much).
‘Pelvic floor exercises should include both holds (holding up to 8 seconds, 10 times), and rapid pulses (aiming for 10 quick flicks). These should be performed daily, in different positions, and paying attention to “relax” the pelvic floor after each hold and pulse too (a tight pelvic floor is not good news).’
You heard the woman.
8. Know that moderate exercise is unlikely to impact milk supply
Ask any new breastfeeding mum and chances are they’ll have concerns that too much exercise = lower milk supply, but Grant’s got good news: ‘There is no evidence to suggest that exercising at a “moderate intensity” affects your milk supply.’
She adds, however, that there is some existing evidence suggesting exercising to maximum exhaustion may affect the quality of milk, but this research was from a very small sample size and doesn’t accurately represent breastfeeding parents.
‘The mental and physical health benefits of exercise far outweigh any possible risk of changes to your milk,’ she affirms. ‘If you are breastfeeding, ensure you stay hydrated, wear a supportive sports bra, and try to feed before exercise for more comfort.’ Easy.
9. Be conscious of Diastasis Rectus Abdominis
If you’re reading this, you’re probably already aware of DRA, but just in case a few of you aren’t, a quick re-cap. ‘Diastasis Rectus Abdominis is a widening and thinning of the linea alba (the connective tissue between your abdominal muscles) and is a perfectly functional part of pregnancy and allows our bumps to grow,’ says Grant. In other words, it’s when your abdominal muscles, essentially, separate.
‘In around two-thirds of women, DRA sorts itself out postnatally by 8-10 weeks,’ Grant explains. ‘That said, for around a third of women it won’t, and we don’t always know why.’
There is something that can be done, too. ‘Avoiding core work however is not the answer,’ says Grant. ‘For DRA to change, and potentially heal, we need loading of the core. It’s not wise to avoid core work entirely, but if you do have DRA, it’s important you learn how to exercise with it.
‘A strong core is so important as a parent, and a little understanding of DRA, or using a programme that is designed for those with DRA, will be incredibly helpful.’

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Pelvic floor exercises are a bit like flossing – you know you should do them, but making them a part of your regular routine seems near-on impossible. You’re not alone. Most women don’t give pelvic floor exercises a second thought until they need to – mostly after childbirth – but as we all know, prevention is better than cure.
There are so many benefits to pelvic floor exercises (better sex, don’t ya know?), and we’re not just talking about kegels. Read on for everything you need to know about pelvic floor exercises – from what they are, to how often to do them.
READ MORE: 8 Pelvic Floor Exercises That Are Better Than Kegels
What are pelvic floor exercises?
Pelvic floor exercises are, simply put, moves that strengthen your pelvic floor. Stephanie Taylor, founder of pelvic floor health company Kegel8 and supporter of #pelvicroar, a physiotherapy-led campaign hoping to break taboos surrounding pelvic floor health issues, explains that your pelvic floor is formed of hammock-like muscles and ligaments that stretch from front to back to support your pelvic organs (bladder, vagina and bowel).
‘Think of it as a piece of steak,’ says Taylor. ‘You want yours to be like a fillet: thick and juicy. A weak pelvic floor is the equivalent of a flattened minute steak.’
Helen Keeble, a clinical specialist in pelvic health and co-founder of Umi Health, adds that most ‘lower body exercises‘ qualify as pelvic floor exercises as they benefit the pelvic floor (more on this to come), but affirms that, ‘If you want your pelvic floor to be stronger, you need to do daily isolated pelvic floor squeezes – i.e. kegels.’
So, pelvic floor exercises and kegel exercises are essentially the same thing. But pelvic floor exercises can also refer to exercises that incorporate other parts of the body, which will dial up the strength of your pelvic floor. Read on for specific examples of general pelvic floor exercises to complement your kegels.

But first: What are kegel exercises?
Kegel exercises involve tensing and relaxing the pelvic floor muscles in isolation, without moving the rest of the body, for a few seconds at a time. Keeble (that’s Keeble, not kegel) breaks the process into five easy steps further down.
READ MORE: Why A Tight Pelvic Floor Isn’t The Same As A Strong One
And how do I perform them?
Do your kegels right with Keeble’s five-step guide.

Begin lying down comfortably and take deep breaths.
Imagine you are trying to stop wind, so tighten and lift the anus, then let it go again. Do this activation in between breaths, with the sequence: breathe in, breathe out, squeeze, let go. The movement is subtle.
Once this feels easy, build up to holding the squeeze for ten seconds at a time.
When holding, remember to breathe normally, don’t hold it.
Once you’ve nailed this, progress into doing the move while sitting, then standing.

Can you fix a prolapse with pelvic floor exercises?
First things first, Keeble explains what a prolapse actually is. ‘It’s when the pelvic organs – the bladder, bowels or uterus – is sitting a bit lower and/or for longer than it usually would.
‘For most women with a prolapse, a few simple changes to their daily habits will resolve the symptoms.’ These include:

Eliminating strain on the toilet
Not holding tummy muscles in
Using a pessary

And, case in point, performing pelvic floor exercises ‘correctly and with diaphragmatic breathing’. You should aim to put all of these lifestyle changes into place in conjunction with one another, so, to answer your question, yes, pelvic floor exercises can help to fix a prolapse – if practiced alongside other lifestyle habits.
READ MORE: Kegel Balls Are Basically Little Weights For Your Vagina
Do pelvic floor exercises work?
Yes, yes and yes, providing that you practice them consistently. Keeble backs us up, adding, ‘So much so that they are the first line of recommended treatment for pelvic floor dysfunction in the NICE (National Institute of Clinical Excellence) national guidelines.’
Contrary to popular belief, it’s not only your sex life that will rocket, either.
‘If your pelvic floor is weak, it won’t be getting as much blood flow or oxygen,’ Taylor says.
In contrast, a strong pelvic floor can mean:

Milder menstrual cramps
Better core strength
Better posture
Better sexual function
Reduce lower back pain
Heightened self-esteem
Improvement of urinary incontinence and leaking

‘Kegel exercises have up to a 90% success rate in treating stress incontinence,’ says Taylor. ‘Remember, leaking is never normal.’
How to do pelvic floor exercises
As we’ve mentioned, what we’re talking about when we say ‘pelvic floor exercises’ here are lower body moves that have big benefits for your pelvic floor. These can complement kegels (isolated pelvic floor squeezes).
READ MORE: This 5-Move Pelvic Circuit Will Totally Change How Your Orgasm Feels
Pelvic floor exercises for women
‘It’s really important for your overall pelvic health that your lower body muscles are strong and flexible,’ Keeble tells us. These are the best moves to incorporate into your routine alongside kegels and why, according to her.
Sumo squats
How? Stand with your feet slightly wider than hip-width apart, your toes pointed out at 45 degrees and your torso leaning slightly forward. Bend your knees and sink your hips down, stopping when your thighs are parallel to the floor. Drive through your heels back to starting position. That’s one rep.
Why? ‘They’re great for your inner thigh muscles and flexibility, which benefits your pelvic floor.’
Glute bridges
How? Lie on your back on a mat, with your knees bent, and feet flat on the floor. Your feet should be hip-width apart. On an exhale, squeeze your glutes and push your heels into the floor to lift your hips up towards the ceiling. Pause for a moment at the top before slowly lowering back down (first shoulders, then lower back, then bum) to the mat. That’s one rep.
Why? ‘Strong glutes support the pelvis which in turn, benefits the pelvic floor.’
Tip: Add a block in between your knees and squeeze at the top to make your pelvic floor work harder.
Lateral lunges
How? Stand with your feet hip-width apart. Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. This should take around two seconds. Push back to start. You can alternate, or complete all reps (10-12 should do it) on your left before moving on to your right. Exhale to reverse the movement and stand tall. That’s one rep.
Why? ‘For inner thigh strength and flexibility, and working your glute muscles to support your pelvic floor.’
Clamshells
How? Lie on your left side on the floor, with your hips and knees bent 45 degrees. Your right leg should be on top of your left leg, your heels together. Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis. Pause, then return to the starting position. That’s one rep.
Why? ‘For hip rotator strength and flexibility, which support your pelvic floor.’
Tip: Try to incorporate the movement involved in kegels (i.e. tensing your pelvic floor) as you do all of these moves.
How to do pelvic floor exercises after giving birth
Your pelvic floor needs even more attention after giving birth than it did before, and Keeble has outlined a handy timeline to follow.
1-2 weeks postnatal
‘Regardless of delivery type, the best thing to do is regular deep breathing, kegels and pelvic tilts. The goal here is to reconnect these muscles to the brain – simple activations are key.’
2+ weeks postnatal
‘Continue kegels and deep breathing, but add in some bodyweight moves such as squats, bridges, lunges, as well as light, slow walking.’
4+ weeks postnatal
‘Continue kegels and deep breathing, along with low impact cardio such as static cycling or cross training, depending on what kind of birth you had and your energy and comfort levels.’
6+ weeks postnatal
‘Continue kegels and deep breathing, and if all healing has gone to plan, consider introducing light weights. High impact exercise such as running and tennis isn’t usually advisable until you’ve passed the 3-month point.’
She adds: ‘If in doubt, always consult a pelvic health physiotherapist. Acknowledge that each postnatal journey of recovery is different and move at your own pace. There’s no rush.’
READ MORE: “I Tried Pelvic Floor Therapy After Having A Baby”
How often should you do pelvic floor exercises?

It’s a resounding answer from all experts: daily. ‘If you have symptoms of prolapse, or incontinence, then it’s recommended to do approximately 8-10 squeezes, three times a day,’ Keeble advises.
‘If you have no symptoms and want to try and keep it that way, do five short and five long squeezes while standing, daily.’
*This article was originally published on Women’s Health UK

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