The 3 Main Exercises We Recommend for 4th Trimester and Beyond
These exercises will be very beneficial for you as you recover from childbirth, especially during the 4th Trimester. We recommend doing these right after birth and consistently for the first 6-8 weeks (Transition Period). After this time, we continue to recommend doing these exercises, in addition to starting exercising again after your doctor clears you. (Learn more about how to ease yourself safely back in to exercise again - it's not as simple as you may think!)
These are safe, gentle, and low key exercises that help prepare and strengthen your post baby body to start exercising regularly again. It's doesn't seem like much (especially for moms who are used to a more structured and intense exercise routine), but it's important to consider what your body has gone through the past 9 months and that it needs rest, and your baby needs your upmost attention. Do all these exercises daily, whenever you can, for the most benefit.
1) Chest stretches
Why? New moms tend to do a lot of hunching over while breast or bottle feeding, changing baby, carrying baby and heavy baby equipment. Regain your posture and stretch your chest by doing these daily and as needed.
2) Kegels
Why? Kegels are recommended for women before, during and after pregnancy. The weight of the baby and childbirth itself weaken the pelvic floor and kegel exercises will help draw up and strengthen those muscles down there. Having a strong pelvic floor is important to do for many reasons.
1) Avoid Incontinence! Contrary to what most people believe, long term incontinence is not a normal part of being a mom. Did you know that 67% of women suffer from incontinence after pregnancy? You don't have to be one of them!
2. By learning to do Kegel exercises properly, you’ll learn how to tighten and RELEASE your pelvic floor muscles. By knowing where your pelvic floor is and how release it will be extremely beneficial when it comes to pushing out your baby.
3. By doing Kegels, you will not only strengthen your pelvic floor but you will also strengthen your inner abdominals. Strong abdominals mean better posture, less back pain, and will help get rid of that post pregnancy "pudge"!
4. Women who learn Kegels during pregnancy and continue to immediately after delivery will recover FASTER than those who don’t do them.
Watch a more detailed video on how to do Kegels.
Here is great website with lots of information about your pelvic floor and how pregnancy effects it. Plus more about Kegels.
3) Abdominal Hollowing
Why? Abdominal hollowing will start you on the right path to gaining your core strength back. Core strength is so very important for many reasons. The first step towards gaining back strength in your core after baby is working on the transverse abdominis, or inner abdominals. Your main focus before doing any "regular" core exercises should be to really gain strength in those inner abs. By doing this, you will set yourself up for future success and recover your core strength faster than if you didn't.
Watch a more detailed video on Abdominal Hollowing.
You can do all of these exercises immediately after childbirth! Continue to include Kegels and Abdominal Hollowing daily beyond the 4th Trimester and you'll find your core and pelvic floor will benefit greatly. Check out the short video below for a great summary and visual of all these exercises.
These exercises will be very beneficial for you as you recover from childbirth, especially during the 4th Trimester. We recommend doing these right after birth and consistently for the first 6-8 weeks (Transition Period). After this time, we continue to recommend doing these exercises, in addition to starting exercising again after your doctor clears you. (Learn more about how to ease yourself safely back in to exercise again - it's not as simple as you may think!)
These are safe, gentle, and low key exercises that help prepare and strengthen your post baby body to start exercising regularly again. It's doesn't seem like much (especially for moms who are used to a more structured and intense exercise routine), but it's important to consider what your body has gone through the past 9 months and that it needs rest, and your baby needs your upmost attention. Do all these exercises daily, whenever you can, for the most benefit.
1) Chest stretches
Why? New moms tend to do a lot of hunching over while breast or bottle feeding, changing baby, carrying baby and heavy baby equipment. Regain your posture and stretch your chest by doing these daily and as needed.
2) Kegels
Why? Kegels are recommended for women before, during and after pregnancy. The weight of the baby and childbirth itself weaken the pelvic floor and kegel exercises will help draw up and strengthen those muscles down there. Having a strong pelvic floor is important to do for many reasons.
1) Avoid Incontinence! Contrary to what most people believe, long term incontinence is not a normal part of being a mom. Did you know that 67% of women suffer from incontinence after pregnancy? You don't have to be one of them!
2. By learning to do Kegel exercises properly, you’ll learn how to tighten and RELEASE your pelvic floor muscles. By knowing where your pelvic floor is and how release it will be extremely beneficial when it comes to pushing out your baby.
3. By doing Kegels, you will not only strengthen your pelvic floor but you will also strengthen your inner abdominals. Strong abdominals mean better posture, less back pain, and will help get rid of that post pregnancy "pudge"!
4. Women who learn Kegels during pregnancy and continue to immediately after delivery will recover FASTER than those who don’t do them.
Watch a more detailed video on how to do Kegels.
Here is great website with lots of information about your pelvic floor and how pregnancy effects it. Plus more about Kegels.
3) Abdominal Hollowing
Why? Abdominal hollowing will start you on the right path to gaining your core strength back. Core strength is so very important for many reasons. The first step towards gaining back strength in your core after baby is working on the transverse abdominis, or inner abdominals. Your main focus before doing any "regular" core exercises should be to really gain strength in those inner abs. By doing this, you will set yourself up for future success and recover your core strength faster than if you didn't.
Watch a more detailed video on Abdominal Hollowing.
You can do all of these exercises immediately after childbirth! Continue to include Kegels and Abdominal Hollowing daily beyond the 4th Trimester and you'll find your core and pelvic floor will benefit greatly. Check out the short video below for a great summary and visual of all these exercises.
Source: Oh Baby! Fitness
How will I feel after labor and delivery?
Many things may surprise you. Every woman is different, but during normal healing, you may experience incontinence up to 3-4 months post delivery, loose wrist and ankles, "full" breasts, fatigue, feeling way more out of shape than you expected (I was shocked! -Andrea), and very weak abdominals - lower back pain is usually first indication (Again - I was shocked! -Andrea), and of course a bit achy and maybe a bit in pain, or at least uncomfortable.
Many things may surprise you. Every woman is different, but during normal healing, you may experience incontinence up to 3-4 months post delivery, loose wrist and ankles, "full" breasts, fatigue, feeling way more out of shape than you expected (I was shocked! -Andrea), and very weak abdominals - lower back pain is usually first indication (Again - I was shocked! -Andrea), and of course a bit achy and maybe a bit in pain, or at least uncomfortable.
