Navigating Post-Pregnancy Fitness: 5 Mistakes to Avoid

After the beautiful journey of pregnancy, it’s common for new Mums to feel the urge to quickly resume their fitness routines. However, it’s crucial to approach postpartum exercise with patience and realism. Here are five common mistakes to avoid as you embark on your post-pregnancy fitness journey:

 

Rushing Back Too Soon 

In the eagerness to regain pre-pregnancy fitness levels, many new Mums make the mistake of returning to exercise too quickly. While some may feel ready after 4 to 8 weeks, it’s essential to listen to your body and progress gradually. Remember, it took nine months to grow your baby, so give yourself the same time, if not more, to recover fully.

 

Not Focusing On Form or Posture 

Pregnancy often leads to physical changes that can affect our movement patterns and posture. Compensating for these changes during exercise can lead to poor form, increasing the risk of injury. Focus on maintaining proper form during workouts and consider incorporating postpartum stretches and exercises to realign and strengthen your body.

 

Neglecting the Pelvic Floor 

The pelvic floor plays a crucial role in postpartum recovery, yet it’s often overlooked. Issues like urine leakage or painful sex should never be considered normal. Consider seeking evaluation and guidance from a pelvic floor physical therapist to address any pelvic floor dysfunction and support overall recovery.

 

Attempting Crunches

Traditional crunches and sit-ups may seem like go-to exercises for post-baby core strengthening, but they can exacerbate issues like diastasis recti (DR). Instead, focus on exercises that target deep abdominal muscles, such as the transverse abdominis, to promote core stability and healing.

 

Comparing Yourself to Others 

In the age of social media, it’s easy to fall into the trap of comparing your postpartum journey to others’. Remember that every woman’s experience is unique, and what you see online may not reflect reality. Celebrate your own progress, no matter how small, and practice self-compassion throughout your recovery journey.

 

As you embark on your post-pregnancy fitness journey, remember to prioritize patience, proper form, pelvic floor health, safe core exercises, and self-compassion. Embrace the journey as uniquely yours, celebrate small victories, and seek support when needed. You’re an amazing mama—trust in your body’s ability to heal and thrive. Remember to seek out professional help if you aren’t sure on what you should be doing or have questions.

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