CONSIDERATIONS BEFORE YOU START

I would encourage all Mom's to see a pelvic floor physiotherapist within the first 6 weeks after having a baby. Even if you have no discomfort and your doctor has given you the clearance to exercise, a specialised Physio can ensure everything is healing well and check there is no prolapse.

When returning to exercise it's important to respect the stress that your core and pelvic floor have undergone. With broken sleep and additional stress your body's recovery time is often limited. As a new Mom aim to train effectively; time is precious so your training needs to deliver the biggest bang for your luck with the least amount of effort.

Your body is at a sensitive juncture and unsafe training can do more harm than good.

DIASTASIS RECTI

DR is the separation of the right and left abdominal muscles from the midline.

If DR is untreated your body will be forced to rely on other muscles to stabilise the pelvis, leading to back pain, pelvic pain, incontinence, pelvic organ prolapse and baby belly that never goes away.

AVOID: any exercise that puts repeated forward pressure on your abdomen (crunches, sit ups, conventional planks)

 Your abs will go back together with consistent and focused effort

C SECTION

A Caesarean section is major abdominal surgery and adequate rest and recovery is essential. Do not take the 6 week clearance as a green light to return to mainstream training. Heal well now with light gentle exercise and save yourself issues down the road in the short and long term.

Ladies who undergo c sections are still at risk of pelvic floor dysfunction. (Pregnancy places strain on pelvic floor muscles)

When returning to training be conservative with planks and prioritise body weight exercises/ light weight. 

AVOID; crunches, sit ups, leg raises, front planks, running, jumping, heavily weighted exercises and anything that places direct downward pressure on the pelvic floor

DYSFUNCTIONAL PELVIC FLOOR/PROLAPSE

A dysfunctional pelvic floor may present itself with symptoms such as; incontinence, instability or prolapse.

Pregnancy places a huge strain on the body; abdominals are stressed, fluid levels increase and pelvic floor muscles are under pressure. Combined with a change in posture, hormonal factors (extra lax muscles) and childbirth. Pelvic floor dysfunction is a common issue with Mothers. 

AVOID; Anything putting direct heavy pressure on your pelvic floor muscles. Crunches, running, heavily weighed exercises, Deep squats, plyometric exercises (jumping jacks, jump squats, burpees etc), push ups(supporting entire body through hands and feet).