The essential exercises to do after childbirth - pelvic floor (kegels) and core work

Well folks, I'm feeling a bit bummed out as I've been told I still have diastasis recti (separation of your stomach muscles - pretty common after childbirth) so running is not really advised until my core is stronger and better aligned. But I guess I need good foundations to come back running stronger after having a baby, so I'm going to focus on core work over the next 8 weeks, along with some leg and arm strengthening and some swimming (this is, of course, if I can find the time. My two boys run a tight ship so we'll see...). So hopefully, come October, I'll be in a better position to not do any lasting damage to my body and I can start training again properly.

I'm trying to turn this negative into a positive. It will give me more time to really focus on getting my stomach back into shape - something I've always said I wanted to do, but never have. Also I've always wanted to get into yoga more, so this is a great opportunity to do so. Plus, I loved swimming when I was pregnant, so I hope I'll still get enjoyment from a different form of exercise.

That said, it is very hard. Running is a very easy way to give yourself half an hour's grace from the realities of childcaring. Plus it does form part of my identity. If I can't run, I get sad. But! It's not for long! People have injuries for longer than 8 weeks, so I must think myself lucky.

It's actually quite hard to find good advice on the correct pelvic floor (kegels) and core exercises you should be doing after childbirth. I saw a women's health physiotherapist after my first son, and these were the pelvic floor exercises she gave me. I swear by these. Correct postnatal core exercises to follow in the next post.

1)  Start lying down with your knees bent. Imagine your pelvic floor is like a hammock running from front of the pubic bone to the base of your lower spine. Pull up your hammock, but keep your breathing normal and your tummy relaxed.
2) Hold for 10 seconds (if you can. You may need to build up to this right after childbirth). Try not to hold the contraction at full effort, more 60%. Relax. Repeat 10x. This exercise helps strengthen the fibres that work at a low intensity for longer i.e they help hold all your internal organs in all the time.
4) Next do 10x short, quick contractions. Hold for 1 second at a higher intensity, then relax. This exercise helps strengthen the fibres that work to prevent you wetting yourself when you sneeze, for example.
5) Repeat the exercises 3x. Aim to do these daily. It helps to remember to do them at the same time each day, or when you do something specific like make a cup of tea or breastfeed.
6) When you can easily do these exercises lying down, try them in a forward lean kneeling position, and then standing up. Gravity will make the exercises harder to do.

Why are these pelvic floor exercises so important? Well apart from the obvious that they prevent you wetting (or worse) yourself, they hold in your internal organs, including the womb, safely where they should be. Worse case scenario is a prolapse. Yeah, you're ok thanks.

First six weeks of newborn life - take two

Okay cool. I'm still writing this blog. It may be a bit sporadic but that's newborn life. I'd forgotten how it was. You have five minute windows to do stuff, so stuff is often left half done. Then you forget about said stuff to be done, only remembering two years later when no one gives a fuck anyway.

I did have time to read this post yesterday on the great website The Pool about fit "moms" (god I hate that word) of Instagram. It argued that we shouldn't get all judgypants over these women parading their washboard stomachs days after giving birth, but we should accept that there is not a one-size-fits-all approach to motherhood and fitness.

While I agree with some of the sentiments, I also do think this type of image does create unhelpful messages, similar to looking at celebrities online who have apparently "just snapped back into shape", though possibly worse as many women on Instagram are supposed to be just like you and me (but with added filters). No one really knows what effort has gone into that one image. Those fit mums out there may well have had huge amounts of time or money to dedicate to fitness both pre baby, and after birth.

The reality for me is I have no help, other than my husband who often works late, and my wonderful childminder who looks after my toddler 3 days a week. I have my baby 24/7. Some mothers don't even have this. So finding time to exercise can be tough, particularly if you only get five minute windows of me time, and then all you want to do in that time is close your eyes.

They say the first three months of newborn life is like the fourth trimester. Don't expect too much too soon. Try to relax and enjoy the time with your baby, however chaotic and tiring it can be. Whatever you do, don't beat yourself up that you haven't done any exercise yet - you've just created a human being FFS!

I have to remind myself when I look in the mirror that I.AM.NOT.FAT.I.HAVE.JUST.GIVEN.BIRTH.AND.EATING.CHOCOLATE.BISCUITS.IS.OK! It can be a bit demoralising (particularly when looking at washboard stomachs of women post birth) but wobbly post baby bodies are normal and should be admired. It takes nine months to make a baby. It should take nine months (or more) to get your old body shape back, should you want it.

So this first six weeks I've really done bugger all exercise and I've enjoyed sitting on the sofa eating too much chocolate with my new son, thinking about all the exercise I will do soon. You can see what exercise II managed with my first son in the first six weeks here. I love running and I miss it, but I have embraced not doing anything other than resting for the first half of the fourth trimester. There will be plenty of time to post my inspirational posts of Instagram. I doubt they will be of washboard bellies, but they will hopefully be a realistic take on how fitness can fit into family life.

The first six weeks

I'll be honest. It's difficult to go to the toilet or brush your teeth, let alone start exercising again. Here is what I've managed so far; 1x half hour swim 1x half hour on stationary bike 1x half hour you tube postnatal workout Various walks out for half hour to an hour Pelvic floors every day when I remember Pulling in jelly belly every day when I remember Swimming was great but I felt a little lets say "loose" down there! Walking is getting easier. The first three weeks I felt completely wiped out so walking for five minutes was a challenge. No one needs to know the details of my labour but it's given my pelvic floors something to think about. I tried to do them during pregnancy but they are still pretty damaged now and I think it will take some time before I can run without my innards falling out. I was never expecting to do much during the first six weeks. It's not really advised either (plus it's hard finding the time). All that is encouraged is walking, pelvic floor exercises and gentle core and back work. And at the moment even managing those are enough for me!