When females have a baby, their body goes through a great deal of change that change continues through to post birth too for that matter. You can be left with a figure that doesn’t resemble your pre-baby bod and for some, that is far from what they want. This is one of the reasons a rising number of women are joining post-natal classes in a way to get back to their pre baby bodies. Sure it can be difficult with a baby in tow, but where there is a will there’s a way.
The NHS recommends that once given birth to your precious bundle of joy, new mums should wait around 6 weeks after birth before starting an intense fitness regime. Your six-week postnatal check up will determine whether or not you have recovered enough. However, women who exercised regularly before and/or throughout their pregnancy, may feel well enough to begin working out sooner than the six-week check-up. Every mum is different and you and your body will know what is right for you but remember not to push yourself too soon.
Social media also plays its part in fitness inspiration, and postnatal exercise is far from an exception. The internet has given us a lot of inspiration to get that body that we so long to be back to many being the newbie mummies longing for their prenatal bodies. Postnatal posts are becoming increasingly popular across the web with #postnatalfitness associated with over 53,000 instagram posts!
Recently many gyms and personal trainers noticed that there was a gap in the market for classes suitable for new mums with the idea of postnatal fitness. Many have set up their own classes with the intention to help new mums who are struggling to get back into shape after birth. There are now many specialised postnatal exercise classes where mums can get back into shape with their babies.
Many new mums have also revealed that exercising after having their baby has led to them feeling more happier, prevent or ease postnatal depression and also research has suggested that this is true.
Randi Lynn Greene, founder of RGL fitness, is a mum who knows a thing or two about postnatal fitness. Her Instagram account, with over 39.9k followers, showcases workout and yoga routines that can be done by new mums who have a baby in tow. She has proven that workouts can be done by mums at home with a little one crawling around. Of course, nutrition is just as important as your workout regime. Greene, who has also appeared on Lorraine on ITV to show mums that you can exercise at your own convenience.
Not forgetting dads!
Everyone has heard of the term “dad bod” right? A term which is used to describe men with bodies that are less toned or defined. Usually those that don’t go to the gym or workout.
A study by Northwestern University’s Feinberg School of Medicine suggests that there is some truth behind the idea of a ‘dad bod’. In a study of 10,000 men over 10 years, the university studied men through different stages of their life – from adolescents and young adults, to new fathers. The study showed that men who become fathers experienced weight gain and an increase in body mass index, whilst those who didn’t become dads generally lost weight over the same time period.
However, all is not lost because with an effective workout regime and clean diet, becoming a new dad doesn’t need to mean weight gain too. Your diet should consist of the three main nutrients: carbohydrates, protein and essential fats. Avoid sugary and fatty treats, you want to supply your body with foods that release energy slowly – being a dad can be tiring. For an extra boost before your workout, protein bars and shakes will help you push yourself harder to hit your performance goals. If you don’t have time to make it to the gym with all your new daddy duties, there are exercises you can do at home to keep yourself in shape:
- Plank – 45-60 seconds
- Jack-knifes – 25 reps
- Crunches – 25 reps
- Squats – 25 reps
- Jumping lunges – 25 reps each leg
- Sprint – 30 second, repeat 3 rounds
- Mountain climber – 25 each leg
- Press ups – 25 reps