(all births) breathe well, walk, and do any postnatal pelvic floor exercises your healthcare professional has recommended. Rest when you can! Debrief about birth. Bonding with your baby and managing epic hormone shifts is your game plan for now. Book your 6-week check-up (time is gonna fly).

(vaginal birth) postnatal-specific deep abdominal core and pelvic floor exercises to reconnect with your new body. 

(C-section) anything else your health professionals recommend to promote healing in your tissues post-abdominal surgery.

(all births) continue the above gentle exercises relevant to your body and energy levels. Remember to breathe. You’re still in the perinatal bubble! Move to mobilise your spine, and stretch chest and shoulder muscles. Check out symmetrical bodyweight exercises like bridges and squats at home. Get that 6 week check-up done!

(vaginal birth) progress your pelvic floor and deep core exercises to your degree. Going for walks in nature with your baby is a calming way to move and connect. 

(C-section) on average, only about 50 percent of your tensile strength has returned by 6 weeks after major abdominal surgery, so avoid lifting anything heavier than your baby, or movements that irritate or tug on your scar tissue. It’s important to move your body in ways that feel safe and nourishing for you.

(vaginal birth) if you feel ready around 6 weeks postpartum, and have medical clearance, you can begin low impact, low resistance, rhythmic group classes, using controlled and conscious movement to maintain your postural muscles and develop your postnatal deep core strength as above, increasing intensity and weight if you feel ready. Progress your postnatal abdominal core and pelvic floor exercises to build more strength. 

(C-section) connect to your core! Build on your existing home routine with advice from your physio or other health professional about which movements will best serve you. Deep abdominal core, pelvic floor and postnatal specific exercises are your besties. One-on-one clinical Pilates is also an option. If you have medical clearance after 6 weeks, and feel well and energetic enough, you can begin gentle, low resistance group exercise classes. 

Please talk to our Community Happiness Coordinators about the best classes for you, based on your specific situation – hello@aleenta.club

(all births) plan to increase your exercise frequency or intensity? Consider another check-up with a women’s health, or pelvic health, physio for abdominal and pelvic floor muscle testing. 

(vaginal birth) with clearance from your healthcare provider, you can begin higher-impact exercise and open level abdominal core work. 

(C-section) with clearance from your healthcare people, you may progress your low-impact, aerobic group classes to include Bodyformer and Barre. Hurray! 

Be kind to yourself.

Becoming stronger is not always a linear process where you feel more energetic or can take more weight each class – your hormones work in cycles, and you have the added layer of early parenthood to contend with.

(all births) if pelvic floor strength, abdominal contraction and control is good, and you feel ready, you can begin a graded return to the same level of exercise or sport as you were at pre-pregnancy.